KB 16032017
A. Warm up.
- 400m running.
- 12-9-6-9-12:
- USA KB swing.
- Push ups.
- Globet squat.
B. Strength/skill.
EMOM 9′ (24/16):
- 1′, 4′, 7′: KB Push Jerk (right hand).
- 2′, 5′, 8′: KB Push Jerk (left hand).
- 3′, 6′, 9′:USA KB swing.
C. WOD.
2RFT:
10 Clean & Press (right hand) (24/16).
15 One arm swing (right hand) (24/16).
10 Bottom up squat (right hand) (12/8).
50 DU.
10 Bottom up squat (left hand) (12/8).
15 One arm swing (left hand) (24/16).
10 Clean & Press (left hand) (24/16).
50 DU.
*Time cap: 20′.