WARM UP
Coach Stretch
Hips and Hamstrings
3 RDS
10s supinated dead hang + 5 chin ups
4 Burpee broad jump
5/arm DB Push press
5 DB sumo squat
Skill / Strength
5 Sets
2 push jerk + 1 split jerk
Increase weight
Superset:
6 DB Pull Overs
WOD
10 RDS
Complete 1 full round with the same arm
5 SA (R) KB Swing
5 SA KB Front Squat
5 SA KB Push Press
5 Burpees after each round
RX: 53/35#
*Choose a KB weight to complete the complex unbroken
TC: 18 mins
Post WOD Accessory
2 Sets
1:00 min High-to-Low Plank (rest 1 min between sets)
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