General warm up A
Then…,
10min AMRAP
5 Half Kneeling SA DB Press/arm 50/35
10 DB Side Plank Rotations 15/10
30sec Dead Bug 20/14
:12 Bike/row 100% Effort
Then..,
For Time:
20min Cap
7 Rounds:
10 Alt. DB Hang Snatches 50/35lb.
30 Double Unders
immediately into;
5 Rounds:
10 Burpee Deadlifts 50/35lb.
10 Toes-To-Bar
Rest 5min
Then..,
1RM Split Jerk (off rack)
Then..,
3 supersets NFT
Standing DB lateral Raises x 15
DB High Pull https://youtu.be/2oOc0gx0tKY
x 15
DB Shrugs x 15
rest :90
OYO
Legs elevated on wall https://youtu.be/-I5KJpT-bng 4min
90/90 Stretch 1:00 e/s
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