4 Days 2 Go | 21/12/23 | Thursday

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