27/01/2022

Thursday

Strength
8 mins

Macho man for a max weight 
3 power cleans .
3 front squats
3 s2oh

Complex must be Unbroken

Skill work

Hspu/hsw Skill practise
Hspu emom x 8
Or continue to practise kicking up

Wod – Part A
10 min amrap

20 doubles
15 sit ups
10 x Single Dumbbell Hang Clean n Jerk  22.5/15kg
5 Chest to Bar Pull Ups

Rest 3 Min and get ready

Wod – Part B

50 cals for time echo

3 min cap

This part must be completed on the Bike NOT the ROWER or SKI. Take more rest if you need to wait for a bike.?