Strength
Double KB Bent Over Row
5×8 @32/24 kg
Resting 1 Minute Between Sets
*
WOD
‘Jackie’
1000m Row/Run
50 Thrusters 20/15kg
30 Pull Ups
*
PEAK
3 Rounds
7 STOH @ 60%-65% of 1RM Push Jerk
14 Toes to Bar
15 Burpee Box umps 24/20′
REST 3min
(REST an extra 2min after last round – 5min total)
3 Rounds
10 Power Snatch @ 40/30kg
40 Double Unders
30 Calorie Row
REST 3min
(REST an extra 2min after last round – 5min total)
1 Round for Time
400m Run
30 Double KB Snatch @ 24/16kg
400m Run