WOD
Warmup:
3 Rounds @ 75% Effort
Run 200m
5 KB Snatch R
5 KB Push Press R
5 KB Snatch L
5 KB Push Press L
A1) Close Grip Bench Press
30X0; 5,4,3; rest 90sec (building weight each set)
A2) Prone Barbell Row
21X0; 2.2.2.2 reps; rest 10sec/rest 90sec (cluster set) x 3 sets
B) 3 Sets Not For Time
10 Alternating Step Up (1 KB Suitcase + 1 KB Overhead) (switch arms at 5 – low box)
12 Ring Rows (hold 1sec at top of each rep)
20 Kettlebell Deadbugs
C) 3 Sets
15 Goblet Squats TOUGH
rest 30sec
15 DB Power Cleans TOUGH
rest 2mins between sets
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