Warm UP (10mins)
400m Run,
Strength (10mins)
Rope Climbs 8 Ascents
WOD
12min AMRAP
10 Power Snatch 45/30
12 Alt Lunges DB
14 Ring Rows OFOG
7pm Beginners
Warm UP (10mins)
400m Run, Double Under practice
Skill (20mins)
Hang Power Clean
5-5-5-5
WOD
15 min AMRAP
10 Deadlift (70/50)
15 Double Unders
20 Sit Ups
