Warm-up:
400m Run
Then
Tabata AB-Mat Sit-Ups
“WOD”
Hang Clean and Jerk
1×4@50%, 1×3@60%, 2×3@70%
Then
4 Rounds
500m Row
10 Alt KB Snatch (53/35#)
10 Strict Pull-ups
Or
“BODY”
AMRAP in 25 Min of
200m Run
20 Alt DB Snatch (35/25#)
10 Plyo Push-ups (45/25#)
20 OH Lunges (45/25#)
10 Pull-ups
