Focus – Conditioning / Weightlifting
Strength – 12 Min EMOM
3 Touch n Go Clean n Push Jerks @ 50kg / 35kg
20 Double Unders In The Same Min
WOD –
8Min Amrap
Accending Ladder In 3s ETC 3 – 3 > 6 – 6 > 9 – 9 > 12 – 12….
Front Squats @ 50kg / 35kg
T2B
2 Min Rest
8 Min Amrap
Acceding Ladder in 3s Again – Only the S2OH
Shoulder to Over head 50kg / 35kg
20 Double Unders – Double under’s stay the same
Accessory
10min Emom – Max Ring Dips
Bar bell bent over row 3 x 8 Same weight all sets
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