3/7 Friday

Wood Chop Warm up 

3x 7 reps with a single DB/ plate MB/ KB

Pop squat with punch

Wood chops/ swings

Forward lunge with rotation

Diagonal wood chops (R)

Squat push

Diagonal wood chop (L)

Russian twists 

Skill

KB snatch/ clean/ squat

WOD

3 rounds for time:

21-15-9

(Left side)

KB snatch 

KB clean

KB squat

(Right side)

KB snatch 

KB clean

KB squat