Workout
A) 3 sets of (not for time):
10 Bent over rows
Max Clapping press ups
20 Hollow body rocks
B) Skills:
3 Sets
20 alt Pistols *really focus on depth and trying
to make it a little harder than usual if you normally
scale e.g lower box or not relying on something to pull
you back up as much*
1 Min max double unders
– Rest 1 min –
C) For time:
21 – 15 – 9
Deadlifts @100kg/50kg
Wall balls 2 for 1 @9kg/6kg
*after you throw the wall ball you quickly execute
an air squat before catching the ball…. move fast*
