WOD
Warm-up
Dynamic Warm-up/Stretches
2 Sets – Kettlebell Complex
8 Single Arm KB Swing
6 Unilateral KB Front Squat
4 KB Press into Windmill
*complete on one side before performing with opposite side (2sets ea side total)
Clean Warm-up/Progression
Strength
Clean Complex Every 2 Minutes x 5 Sets (build up as able)
1 Segment Clean (pause 2sec @ knees)
1 Clean
1 Hang Clean
1 Front Squat (3sec pause @ bottom)
Conditioning
EMOM x 16 Minutes (4 Rounds) – Record round with lowest total rep count:
(1) Calorie Bike
(2) DBall Cleans Over Shoulder (80/50)
(3) Anchored Feet Sit-up
(4) DB Burpee (50/35)