WEDNESDAY

Tape/Wrist wraps

Knee sleeves

Grips

Lifters / running shoes

Heart Starter

6 rounds

·  100-meter Run

·  6 mountain climbers

·  6 scorpions

·  6 O & Ts (dowel)

·  6 OH Squat (dowel)

WOD

For Time:

19-minute CAP

5min AMRAP of:

·    10 Power Cleans (RX 60/40 Kg)

·    10 Sit-ups/GHD’s

Rest 2 minutes

5min AMRAP of:

·    10 Power Snatches (RX 50/35 Kg)

·    10 Sit-ups/GHD’s

Rest 2 minutes

5min AMRAP of:

·    10 Thrusters (RX 40/30 Kg)

·    10 Sit-ups/GHD’s

Focusing on:

·   Strong pulls & Fast under the bar

·   Aim for 3 rounds of each