IRON DISCIPLINE

Warmup- 40secs

2 Hand Swing>Rd Body Hold>1 Hand Swing-R>Fig 8>1 Hand Swing-L>Alt Clean-Press>

High Pull-R>Alt Clean-Squat>High Pull-L>Snatch-R>Alt Front Lunge>Snatch-L

Traveller- x10reps, 50m

Clean-Press-R

Clean-Press-L

Clean-Squat-R

Clean-Squat-L

Floor Press-R

Floor Press-L

Racked Lunge-R

Racked Lunge-L

Bent Row-R

Bent Row-L

KB Burpees

Concentration

TGUs

Hot Potato

Flip to Shoulder-Squat

BU Clean-Squat-Press

Competition

BU hold “Last Man Standing” *

* more appropriately this should be called “Last Woman Standing”

…good work Karina!