Warm Up
Mobility
+
3 rounds: 200m run-5 ring row-10 knees push ups- 15 squat
Skill
Hang muscle snatch 3 reps max
Then
Emom 6’: 3rm -10kg
Met Con
For 20 minutes perform:
Strict pull-ups – push-ups – squats
5-10-15 reps
If you can finish 8 rounds by 5:00, switch to:
10-20-30 reps
If you can finish 4 rounds by 10:00, switch to:
20-40-60 reps
If you can finish 2 rounds by 15:00, switch to:
40-80-120 reps, then stop.
End Of The Wod
Core training