warm up 10 minutes AMRAP… keep light and move the body
- 50 single unders
- 10 ps 1/2 Turkish get up with KB 12-15 (9lbs)
- 10 lateral lunges with dowel and 3 point contact
*Lateral Lunges
Make sure you use the dowel to learn the 3 points of contact so you have a neutral spine throughout this movement.
The 3 points are: the back of the head, between the shoulder blades, and the lowest part of the low back (over the tailbone).
Strength X2 Pick a Strength and do the wod OR do both Strength.
#1
Death by hang power cleans …. scaled do kettlebell
10 Emom add 1 clean in every minute till your form breakdown.
#2
Back squat: Tempo 3/3/0
- 3×3 reps tempo
- 3×8 (no tempo).
- 1×3 1/14 squats ….for Carson
All sets @60-65%
Wod #1
4x 2 min on 1 min off:
- 6 box jumps
10 thrusters (95/65lb)
max burpees over bar in remaining time