Warmup: 400m, then 3 x…
– 25 Jumping Jacks
– 15 Dislocates
– 5 Burpees
Strength: E2mom for 16´alt
– 5x Deadlifts @70%
– 1x Dumbbell Clean and Jerk Complex
*Single arm dumbbell complex (build to a heavy but smooth set on both sides)
*3 push press + 3 push jerks + 3 split jerks / side
WOD: 5 RFT (35´CAP)
– 600m Run
– 30x Wall Balls with 9.00kg / 7.00kg
– 20x Kettlebell Swings with 24.00kg / 16.00kg
– 10x Burpee Box Jump Overs with 60.0cm / 50.0cm