Skills

 

 

 

3 sets of:

 

Back Squat x 6-8 reps 

Rest30 seconds

 

Frog bridge x 15-20 reps 

Rest 30 seconds

 

Plank pass through with Kb x 10 reps

Rest 30 seconds

 

 

 

The WOD

 

 

Advanced Level:

30 Minute AMRAP of:

 

5 Clean & Jerks @ 60/40kg

7 Lateral Burpees

9 Air squat

12 Ab-Mat Sit Ups

 

On 0 and 10 & 20 Minutes… Run 800m

 

Fitness Level:

20 Minute AMRAP of:

 

5 Clean & Jerks w/DB

7 Lateral Burpees

9 Air squat

12 Ab-Mat Sit Ups

 

On 0 and 10Minutes… Run 400m

 

 

Loading Facebook Comments ...