10.28.2021

Warm Up
3 sets
5 single arm KB Russian swings
4 single arm KB snatch https://youtu.be/VdNC_xicfyg
3 single arm KB overhead squat
switch arms then rest





Strength
6 sets every 1:30
Push Press + Split Jerk @70-75% of 1RM push press
pause 3 seconds in the split jerk receiving position before recovering




WOD
"Freddy's Revenge"
3 RFT
12 cals row
9 clean & jerk 135/95
6 TTB or hanging knee raises

Rest 2:00

3 RFT
9 cals row
6 clean & jerk 155/105
3 TTB or hanging knee raises