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MSG Group WOD

A. Press
5×8@65%

B. 3RFT:
– SKTC x 30
– KBSwing x 30
– Run x 400m

Extra Work

Sweat Session:

16rounds of AssBike Intervals:
– 90sec work @ 65-75rpm
– 60sec rest @ slow spin

Strength Session:

A. Bench Press
5@75%
3@85%
AMRAP@95%

B. Press
5×8@65%

Skills Session:

A. Tall Snatch
7×2

B. Clutch Flag Practice
5-10mins Practice