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