Warm UP (5mins)
400m Run Movement Flow
Strength
Dumbbell Bent Over Row 6×5
Romanian Deadlift 3×5
WOD
9 min AMRAP
10 Power Snatch 60/40
10 Toe To Bar
10 Single Arm KB Swings 24/16
7pm Beginner
Warm UP (10mins)
400m
Strength (15 mins)
Front Squat 3 reps x 5
Chin Up holds 30 sec x 5
WOD
10 min AMRAP
5 Toe to bar
5 Power Clean (70/50)
10 20m laps
