Day 3)
Warm Up
3rds
Row 500m
10 scap pull ups
10 Empty bar shoulder press
Strength/Skill
5x
‘x’ Strict RMU into
‘x’ RMU
5x
‘x’ BMU into
10m HSW (20sec HS hold to scale)
3x 20-30s L-sit hold
3x 30s arch hold
WOD
For time
21 cal row
15 hang power clean
9 shoulder to overhead
Rest 2mins
21 cal row
15 thrusters
9 bar facing burpees
Rest 2mins
21 cal row
15 front squats
9 power snatch
60/40kg