SKILL / STRENGTH

OH strength work ( 20 mins )

5 Sets – building to a heavy

1 Snatch balance

+

3 OHS

+

6 OH Lunges

In between sets

12 DBL DB Bent over rows

+

16 Plate Russian twists

WOD

Run work ( 25 mins )

Aim for nasal breathing during the runs

And regular breathing during the rests

1km Run

3 mins rest

800m Run

2 mins rest

400m run

1 min rest

200m run