Strength
Front Squat
8×2 @85% of 1rm
0:00, 2:00, 4:00, 6:00, 8:00, 10:00,
12:00, 14:00
Core
Tabata
plank and Hollow rock
WOD
For Time (9 min cap)
21-15-9
DB Thrusters
C2B Pull Ups
@25/15
Peak
4 Rounds 3min AMRAP / 2min REST
30 Calorie Bike
10 Snatch 65/45 Kg
Max Wall-balls in remainder of
time 12/9 Kg
*Don’t blow out on the bike and singles on the snatches would
be the way to go. Power or Full Snatch