a) WARM UP:

3 Rounds

  • 10 scorpions
  • 8 empty bar bench press
  • 6 pushups
  • 4 inchworms
b) STRENGTH:

  • Bench Press : 5X3 @ 80% of 1 RM

**on the last set go for as many as possible

c) Specific Warm up

  • 5 empty bar power snatch
  • 5 calories bike
  • 10 double unders
  • 5 power snatch with light weight
  • 5 calories bike
  • 10 double unders

WOD:

4 Rounds – Every 6 minutes, you have 3 minutes to complete (rest the remainder):

  • 60 Double Unders
  • 21 Calorie bike (same cals on rower)
  • 7 power snatch 135/95

**scale as per your coach

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