5 x single arm Russian KB swing, per arm, AHAP WOD: 5 rounds for time,
5 x Double KB hang clean and press
10 x hand release push ups
15 x box jumps
OLYMPIC LIFTING
STRENGTH: Clean Pull + Hang Squat Clean + Squat Clean
5 @ 80% x (1+1+1), 3 @ 90% x (1+1+1), 2 @ 95% x (1+1+1)
*Complete sets on a 90 second clock. Add weight as necessary. WOD: Ten rounds, each for completion of: 6 x Power Cleans 6 x Lateral Bar Burpees *Time cap: 30 seconds *Rest 1 minutes between rounds *A completed round is equal to 1 point. A perfect score is 10 points.
