11 Jan
Warm up
3 Rounds
8 shuttle Run @30M
3 KB Dual Deadlift
2 kB Dual Hang power clean
1 kB Dual Strict press
Conditioning:
For time
5 Rounds
600M Run
60M Dual KB Farmer Carry
1 Round Of KB “DT”
12 KB Dual Deadlift
9 kB Dual Hang power clean
6 kB Dual STOH
Time cap 30-minutes
KB weight : M 24KG , F 16KG
Accessories
Side lying DB external rotation
3 sets ,15/side