DB complex Warm
up
#1- Deadlift/ Hang power clean/ Front squat/ Press/ Thruster
Skill
Complex
WOD
A- 5x max DB
complex #1
Deadlift/ Hang power clean/ Front squat/ Press/ Thruster
B- For time:
21-15-9
KBS w/35# m/53#
Box jumps w/20” m/24”
GoFit
Partner KB Warm
up #3
Ping pong the following
3 reps
KB shuttle
KB single arm swing
KB clean (R/L)
KB snatch (R/L)
KB release
KB wall ball sub
Skill
Movement standards
WOD
5x
20:40
-KBS
-Box jumps
-KB squats
-Ring
rows
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