21 Jun wednesday

Korwod 3 rounds

hold a hollow hold then 20 taps on each side wioth 15/10 plate

20 alternating leg v-ups each side

90 sec plank

Wod: 12 min AMRAP 3-6-9-12-15…

T2B

Clean and jerk 135/95

C2B

Snatch 135/95

(this one will catch up fast once you start to get in the 9s and 12s the workout will drasticlly slow down. know yourself as an athelte if your good at gymnastics blast through that part if your a strong athlete blast through the bar to allow more time for the gymnastics, but not to hot to where you have to rest to long. also quick singles on bar and smaller sets are recomended on gymnastics)