28/2/2019 CFNL WOD

Strength WOD:
Back Squat
3 reps E3mom for 15mins
Establish a 3 Rep Max
All levels to take part but level 2’s will work up to a moderate weight without maxing out and with focus on form

WOD:
For time:
10 Single Arm Db Squat Snatches, 22.5/15 kg
— then —
3 rounds of:
13 Power Cleans, 75% 1RM
Run, 500 m
— then —
10 Single Arm Db Squat Snatches, 22.5/15 kg
(20min cap)

Core:
Prone Hip Rotations
In plank position try and reach foot out as far as you can to other side.
3 sets of 10 – 20 reps (alternating sides each rep)
Rest 60 secs

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