Thursday 9.20


Strength : Bench Press
15 minutes for 4-4-3-2-2

Then 4 min, E30s, 5 REPS @ 60-65% above 2 rep max

WOD : 4 Rounds
50 Double Unders
30’ Sprint Down and Back (30′ and 30′)
15 Wall Ball 20/14
20 Push-ups
15 Situps with MB
10 Broad Jump with MB

Scale to singles and other movements as needed.



Lift : Snatch

Accessory : Overhead Squat

Conditioning: 4 Rounds
Row 250m
30 Double Unders
20 Push-ups
15 Wall Ball 20/14
10 Broad Jump with Medball


The Program : Rest Day

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