15 June 2017
Warm-up: W. Alabama Run, 3 rounds: 10x Goodmorning holding a Kettlebell, 16x Russian Kettlebell Swings (8x on each side), 16x Jumping Lunge.
Strength: Deadlift: 10 rounds: EMOM: 2 reps AHAP.
Work Capacity: 5 rounds for time:
- 20x DB Snatch (10/side, doesn’t have to be alternating- 50/35)
*Coaches, Please ensure the Dumbbells are put back neatly under the dumbbell rack, it takes just a couple moments to do so
- 20x Step-ups (24/20) WITH Dumbbell (only ONE)
- 30 Double Unders (60 Singles)
Cool Down: 4 Rounds: 10 GHD Sit-ups, 5 Calorie Ski Erg