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Jueves 16 Enero

Warm Up

2 Rounds: 20 Singles -5 Inch Worms + Push Up- 5 KB Deadlift 5/5- SA KB Strict Press
Then…
2 Rounds: 20 Fast Singles -10 Tuck Ups- 5 KB Upright Row 5/5- KB Push Press
Skill

On a 10:00 RUNNING CLOCK… Build to Heavy Set of KB Complex:
1 SA KB Deadlift

1 SA KB Sumo DL High Pull

1 SA KB Russian Swing

1 SA KB Hang Clean

1 SA KB Hang Snatch
*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load.
(Score is Weight)

Workout

AMRAP x 7 Minutes

10 Unbroken Double Unders- 10 Knee to Elbow -5 Strict Dips
*Double Unders increase by 10 reps each Round.

Rest 2:00

AMRAP x 7 Minutes

10 KB Sumo DL High Pull )*- 10 Knee to Elbow- 5 Strict Dips
*KB SDHP increase by 5 reps each Round.

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