2x
6-8/each leg KOT split squat
10 ring bicep curl
10 pillar to plank
Oly
Every :90x 5
Clean pull
2 power cleans
3 below knee hang power clean
Then
Every :90 x 5
Snatch pull
2 power snatch
1-2x use as warm up
2:00 Steady Row
10/10 SL RDL
20 Plank to hand toe touch
5/5 pistolsSL sq to target
3-4x
6 KB SDHP
7 KB American Swings
8 KB Taters (hinge swing directly into a squat
2x use as warm up
10 Db upright row to Press (light)
10 DB Pull Overs (on floor)
:20-:30 Dead Hang hold
2x
20 Banded pull aparts (focus on retraction and protraction)
5/5 1/2 Kneeling Windmill
Mini WOD Get moving. . .
10 Turkish Sit ups
10/15 calories bike or row (10 on bike, 15 on row)
50 m farmer carry
15/20 calories
20 box step downs (focus on eccentric)
50 m farmer carry
20/25 calories
50 m farmer carry
Oly
Choose between Snatch or Clean
*focus on feeling legs connect with abs
Every 1:15x 8
2 x hang muscle
2x hang power
2x squat
Strength
3x
4-4 tempo cluster deadlift (:03 eccentric)
WOD
2x
20/15 calorie row
30 db HPC
40 anchored sit ups
30 db stoh
20/15 calorie bike
For time
Rest 3:00
Accessory
3x w/ a barbell
12 upright row
12 drag curls