WOD 145 - 003

#CavemanTraining Ragnarök Workout by Taco Fleur Warm-up 2 minutes: Bodyweight squat // Hip hinge // Alternating reverse lunge // 36 pull-ups - (chest to the bar) - 6*6 reps EMOM // 25 push-ups (pull-ups & Push-ups are my addition) 6 minutes: Half UKC - Halo - unbroken - done at 16 kg Deadlift // Hang clean // Clean // Swing // Snatch // Press - Halo // side change Cardio - The Pace Maker x 2 -unbroken done at 16 kg 30 seconds swing // L/R 30 seconds snatch // L/R 30 seconds overhead reverse lunge // L/R

• Total 6 minutes - Strength - The Asgard Strength Complex. AMRAP Curl // Press // Row // Renegade row // Push up // 8 minutes done at 20/20 - 11 reps 10 mins for 3 attempts max total double bell snatch - AMRAP done at 16/16 kg - 20/15/10 ==>45 reps - see link for details https://www.cavemantraining.com/kettlebell-workouts/ragnarok-workout/