Warm Up
50 x 10m Laps, 50 Ring Rows, Movement Flow
Strength
Snatch Grip Deadlift 1RM
10min to Establish
WOD
14.1
8mins
30 Double Unders
15 Power Snatches 35/25
Rest 5 mins
Satin Forearms
7mins
7 Chin Ups
21 Kettbell Swings American
7pm Beginner
Warm Up
30x10m Laps, 20 Ring Rows, 20 Push Ups
Skills
Overhead Squat
3-3-3-3-3
WOD
10 to 1 Deadlift Burpee
10-9-8-7-6-5-4-3-2-1
Deadlift 60/40
Burpees
