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WOD:

1) 3 sets of:

Side Plank Hold + 15 Banded Rows/side

50ft/side Single Arm Kettlebell Bottoms-up Walk

10 Lateral Lunges

Use this as warm-up and movement prep. Not for time, for quality.

2) Every 1:00 x 10 sets: 1 Snatch

Stay in the 60-80% range. Keep lifts clean and snappy. There should be no misses.

3) Every 1:00 x 10 sets: 1 Clean and Jerk

Stay in the 60-80% range. Keep lifts clean and snappy. There should be no misses.

4) Dubai 19.10/11 – AQAP:

60 Calories Assault Bike

60 Toes-to-bar

Into…3 rounds of…

10 Burpee Box Jump Overs

10 Thrusters 135/95

Scale as needed.

5) Landmine Bent Over Wide Grip Row: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

6) 3 sets of:

10 Reverse Flys

10 Scapula Push-ups

10 Deadbug w/Mini Band

For quality, not for time.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE