WOD
Warm-up
Push Press (Weight)
Build to a 3rm
PUSH press in 10mins
PUSH press in 10mins
Met Con (Time)
15min AMRAP
6 x 10m out and back shuttle
10 hang DB/KB power clean and jerk @ approx 16/24kg
5 Wall Walks
6 x 10m out and back shuttle
10 hang DB/KB power clean and jerk @ approx 16/24kg
5 Wall Walks
ADV Option:
15min cap
10, 8, 6, 4, 2:
Wall walks
KB hang squat cleans @16/24kg
When complete work back down from 9
*9, 7, 5, 3, 1
Accessory Work
3 rounds
30 hollow rocks
20 Russian Kettlebell Swings 24/32kg
15 push ups
30 hollow rocks
20 Russian Kettlebell Swings 24/32kg
15 push ups
DB/KB Farmers Carry 20m
12 supermans
12 plank to press