WEDNESDAY

Warm-Up

2 Sets, For Quality

:30 Seconds Jump Rope Practice

6/6 KB Windmill

12 Alternating Single Arm Kettlebell Swings

6/6 Single KB Pendlay Rows

Conditioning

Fitness

For Time:

Every 3:00 x 5 Sets

75 Single Under’s

8/8 Dumbbell Hang Snatch

5 Pull-up Progression

Performance

For Time:

Every 3:00 x 5 Sets

50 Double Under’s

8/8 Dumbbell Hang Snatch

5 Bar Muscle Ups

Dumbell 22.5/15kg

Accessories / Finisher

For Quality:

12:00 EMOM:

Minute 1 - 10-12 Dumbbell Bench Press

Minute 2 - 6/6 Single Arm Kettlebell/Dumbbell Row, Heavy