Warm Up:
Warmy
1 Suicide
10 barbell bent over row (bar weight only)
10 knee to elbow push up’s how to K2E push up
1 x 25yd Sideways Shuffle sideways shuffle
1 x 25yd stepping hamstring stretch stepping hamstring stretch
1 x 25yd lunge with twist lunge with twist
10 burpees
Weightlifting:
Power Clean
2@50%, 2@60%, 2@65% 2×2@70%
15 minute time cap
Xfit WOD:
Teams of 2 or 3 complete the following for time;
5 rounds of –
20 Box jumps (24/20)
20 Wall balls (20/14)
20 KB swings (53/35)
**reduce rep count by 1 rep each round**
Time cap 20 minutes.
Pull up work;
15,10,9,8,8
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