WOD
21 Min AMRAP in pairs of:
12 Air Squats
9 KB Swings @ 32 / 24kg
6 Sprawlers @ 4ft each
BARBELL
Warm up – 4+4
a) In pairs YGIG (8 sets);
Snatch (w/5sec pause) + 5 OHS
b1) 5 x 5 Split Jerks; after each set immediately complete 8 reps single arm DB push press (per arm)
b2) 3 x max set of push ups
BWOD;
‘Elizabeth’
21-15-9 SQUAT clean + Ring dips