SKILL / STRENGTH

Strength work ( 20 mins )

4 sets of Bench press

1 x 10, 1 x 8, 1 x 6, 1 x 4 reps

(Building to heavy set of 4)

+

100m DBL KB carry    24/16

+

12 Weighted glute bridges

^^ Weight or bar across the hips to add weight

WOD

For time ( 20 min cap )

5 Rounds

Work 2.30 mins – rest 1 min

20 ALT DB Snatches

15 C2B / Pullups / Ring rows

ME DB thrusters

RX  22.5/15  C2B

INT  20/10  Pullups

BEG  10/5 Ring rows

Score is DB Thursters