A) 0-5mins to build to a heavy:
5 Rep TnG squat snatch
5-10mins to build to a heavy:
3 Rep TnG squat snatch
10-15mins to build to a heavy:
2 Rep TnG squat snatch
–
B) Partner WOD
“You Go – I Go” x5 rounds each:
6 Single db alt devils press – up to 30/22.5kg
6 Single db overhead alt lunges (one arm only)
12/9 Cal
6 Single db overhead alt lunges (opposite arm to above)
12 Single db alt hang clean + jerks
–
-If Time-
C) 3 sets/super set:
10-12 Lying db tricep extn
10-12 Db reverse flyes
