Warm up
1 min bike
1 min Row
3X
5/5 DB standing windmill
5/5 DB cross body muscle snatch
10 Squats
10 inchworm pushups
STRENGTH
BENCH PRESS
Warm up sets(6min)
Every 1:30 for 4 sets
10 Reps @ Bar
8 Reps @ light
6 Reps @ med
4 @a load at or just under working sets
*Do 20 Banded Pull Aparts after each warm up set.
Working sets
Every 2:00 for 3sets
3Reps @ 90 % of 3RM
WOD PREP
Complex Warm up
3 Double KB Snatch
30 ft OH KB walk
3 Double KB Cleans
30 ft OH KB walk
WOD
5 ROUNDS for time
*use Double KB on walk
5 Double KB Snatch
50 ft OH KB walk
5 Double KB Cleans
50 ft front rack KB
5 Double KB front squat
*2 min Rest between Rounds
*use a KB that is challenging without having to put weight down