Warm Up: 2 Rounds
10 Cals
10 Snatch High Pulls (E/B)
10 Lunges
10 DB Push Press
WOD: 4 mins on / 1 min off x 5
RXD Option:
3 Snatches (50/35)
6 DB OH Lunges (22.5/15)
9 DB Push Press (22.5/15)
SCALED Option:
3 Snatches (35/25)
6 DB Lunges (15/10)
9 DB Push Press (15/10)
Finisher:
3 sets x 30 secs
Plate Crunches
Plate Halo’s
Plate Hand Walks
Accessory Work:
3 sets x 5 reps
Snatch Grip Deadlift
Hang Snatch
Bench Press
Top Up:
Every 4 mins:
40/32 Cals
X 1, 2 or 3 sets