Warmup
3 Rounds of:
Kneeling Halo x 5
Push ups x 5
Hip Bridge x 5
Sit Ups x 5
Strength
Plank Drag 10 min EMOM
30 x 30
WOD
Punch the Clock:
5 round of:
0:00 SH Swing 10 + 10
1:00 Press 5 + 5
2:00 Snatch 5 + 5
3:00 Front Squat 3 + 3
4:00 REST
5:00 Repeat
♀ 24kg ♂ 16kgReplace snatch with Clean
WOD
Complete 3 Rounds:
Russian twist x 20
Swing x 20
Box Jump x 20
Dead Clean 10 + 10
Farmer Walk - 1min + 1min
Plank 1min