Warm up (10)
3 minute
5 Barbell press
5 Barbell Good mornings
5 Barbell back squats
3minute jump rope
500m run
A.
Strength/Skill (15)
Dumbbell Snatch
5×5 each arm (light-mod)
Farmer carries
5x50m KBs or DBs (70/53) in each hand
note:
These are super sets, so one set of dumbbell snatch then one set of Farmer carries.
B
15min AMRAP (20)
15 KB swings (53/35)
12 Stone over shoulder (aka- slam ball over shoulder) (40/30)
9 Shoulder to over head (95/65)