WARMUP
strength
strict press every 1:30
1x10@65
1x8 @70
1x6@ 74
power snatch
every 2:00
1x4 @55
1x3@60
1x2@ 67
1x1@ 70%
WOD
4 Rounds For Time:
20/15 Cal Fan Bike
15 Handstand Push Up/ db push press
10 Strict Ring Dip/ band / parallettes
Rest 3:00
1 Rounds For Time:
25/20 Cal Fan Bike
20 Handstand Push Up
20 Strict Ring Dips
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*The goal of the final round of this workout is to hold a faster pace/cadence than you did in the 4 round section.
successories
x3
15 db front raises
15 plate punch bench
30 russian twists