Warm up
Russian Gymnastic Warm up - Day 1
Upper-body pressing (3 sets of):
Kick up to handstand x 3 attempts
Ring push-ups x 5
Tripod/frog stand x 10 seconds
Legs (3 sets of):
Overhead squats x 10 reps (men’s/women’s bar, training Bar, PVC)
Kettlebell deadlifts x 10 reps (24/16 kg)
Technical
Medicine ball cleans
WOD
5 RFT of:
50kg pound Squat clean, 7 reps
14 Kettlebell swings, 24kg
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