OPN TCB Prep 13

WOD:
LPO-
Power Snatch: 1x3@60kg, 1x3@65kg, 2x3@70kg, 2x2@75kg
Power Clean and Jerk: 1x3@80kg, 3x3@85kg, 3x3+2@90kg, 2x2+1@100kg

MetCon-
16 min. 30 SEC ON 30 SEC OFF:
Bike 12 Cals
10m HS Walk
Ski Erg
100m Run

Accessory-
4x8 GHD Flexion-Ext@16kg
3x10 DB Manguito Cereia Lift@5kg
100 Tricep Band Ext
100 Bicep Band Curls
20 min Row (low)