Thursday

WOD

Warmup:
3 Sets
10 Tall Kneeling Kettlebell Alternating Press
30-40sec Extended Plank Hold

A1) Standing Behind the Neck Press

20X2; 8,8,6 rest 90sec
*building from last week

A2) Deadlift – no hook grip double overhand

TnG; 8,8,6 rest rest 90sec
*building from last week

B1) Single Arm DB Complex

3 SA DB Push Press
3 SA DB Push Jerk
3 SA DB Split Jerk
rest 45sec x 3 sets

B2) Weighted Ring Push UPs

8-10reps (plate or DB on your back); rest 45sec x 3 sets

B3) Dumbbell Muscle Clean

6-8 reps TnG (DB’s in each hand); rest 90sec x 3 sets

C) Every 2mins x 4 sets

5 Dual KB Cleans + 4 Dual KB Front Squats + 3 Dual Kb Front Rack Reverse Lunge/leg

*TOUGH SETS