Warm Up – EMOM 5 Minutes – 200m Run
then, 30 Burpees
A. Mobility- Front Rack / Shoulder Mobilisation
B. WOD – For Time
‘Double Grace’
60 Clean and Jerks for time
RX:62/43kg SX: Choose suitable weight OR regular Grace ( 30 RPT)
C. Finisher: 6 Minute AMRAP
50 Toes to Bar
Bridge Hold for remainder of time
** Complete 10 v-ups for every break on the TTB or Bridge)
Oly Lifting
A. 3 Position Snatch – Build off 65% for 5 sets
B. Banded Sumo Deadlifts 3 x 10 @ light load – heavy band tension
C. Back Extension 3 x15
