CrossFit Bondi – BONDI BARBELL CLUB
Standing Single arm alternating dB row in x 10 total rows.
KB side Plank (in side plank, hold kb with other arm) x 20 sec each side.
Hollow Hold flip to super man x 5 rolls back and forth.
Muscle Clean 3 * 3
5 * Clean deadlift to mid knee + clean from 1″’off ground + jerk: (1+1+1)
Clean Pulls 3 * 3 @ 105% of best clean
30 Clean and Jerks, 135# / 95#