TECHNIQUE

Dual KB/DB practice

Dual KB/DB swing:
3 sets x 5-10 reps
try to increase weight every set
rest at least 1 min between sets

Dual KB/DB clean:
3 sets x 5-10 reps
try to increase weight every set
rest at least 1 min between sets

Dual KB/DB snatch:
3 sets x 5-10 reps
try to increase weight every set
rest at least 1 min between sets

METCON

METCON (CAP= 20 min)

FOR TIME:
9-6-3
dual KB/DB complex
200m run after each section

straight into

6-3-1
 dual KB/DB complex
200m run after each section

straight into

120 DU