18′ amrap!
Warm up
empty barbell 3 rounds not for time, 10 reps of:
deadlift
front squat
push press
sit – ups
scapular pull – ups
Sport
emom 8′
3 clean and jerk @70% RM
Community
kettlebell snatch technique
WOD
18′ amrap
50 walking lunges
40 sumo deadlift high pulls @30 kg M / @20 kg F
30 kettlbell snatch alternating @24 kg M / @16 kg F
20 cluster @30 kg M / @20 kg F
10 pull – ups
$ CASH OUT $
4 x 10 one arm kettlebell press
