warm up 10 minutes

• 50 single unders
• KB arm bar, 10 second holds  (9lbs)
• 10 lateral lunges

Kettlebell Arm Bars

This can be used to focus on stretching the down arm or the up arm.  Lye on your side, knees up.  KB up towards ceiling, other arm straight under you.

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 x 2 …. pick a strength  then do the wod or do both S or do it all !!

 

#1

Death by hang power cleans …. shoulder issue talk to coach or 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