KEYLA
Warm-up:
21-15-9 Reps of
Wallballs, Lunges and Sit-ups
Dynamic Stretch
Strength: Power Snatch Cycling
3 sets of 5 Power Snatch to warm up.
then
5 Reps “touch and go” EMOM for 8 min.
Start light and add weight if you can. Challege yourself but make the 5 reps.
WOD: THE SPECIALIST
For time:
3 Rounds
60 Double Unders 2/1
40 Alternating DB Snatch 50/35
20 DB OH Walking Lunge (switch arms at 10 lunges)
Icing:
5 min. Assault Bike cool down.