Warm Up: 3 min of jump rope, 10 banded pass thrus, 10 pull aparts, 2x: 10 ring rows, 10 hollow rocks, 10 back extensions, 10 push ups
Skill Focus:
Bench 5 x 3, Superset with DB Bent over Row AHAP x 10
WOD:
10 alternating KB Snatch 53/35
20 sit ups
30 double unders
5RFT
Skill Focus:
Bench 5 x 3, Superset with DB Bent over Row AHAP x 10
WOD:
10 alternating KB Snatch 53/35
20 sit ups
30 double unders
5RFT
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