Friday 14/06/19
A. WARM-UP x3
-x20 shoulder openers
-x20 scissor swings
-x10+x10 leg swings
-x10 front lunges with twist
-x10 jumping jacks
B. E1.5M FOR 9MINS – POWER JERK
sets1-3: x3 @75%
sets4-6: x2 @85%
C. WOD1 – FOR TIME
21-15-9: Double DB snatch (RX:22.5kg/15kg , Sc: 15kg/10kg , Beg: 10kg/5kg)
10m (5+5) DB walking lunges (RX: 1 front rack + 1 OH, change on the way back , Sc: both front rack , Beg: farmer’s carry)
*40 DUs after each round (Sc+Beg: 60 singles)
Time cap: 10mins