9-8-12

8 AM WOD

Complete 7 rounds for time of:

Sprint

10 Kettlebell swings, 53/35

20 Double unders

10 Plyo push ups (chest slap)

Rest 30 secs between rounds
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9 AM Weightlifting

Complete 5 rounds of the following:

1 Power Snatch + 1 Hang Power Snatch + 1 High-hang Squat Snatch

Rest 90 secs between attempts.

1 Power Clean + 1 Hang Power Clean + 1 High-hang Squat Clean + 1 Push Jerk (any way)

Rest 90 secs between attempts.

NOTE: These are to be completed unbroken. Work up to a heavy load with perfect form. No missed attempts.

Accessory work:

3 X 5, Weighted good mornings

3 X 3 on each arm, Turkish get-ups

I don’t know where K Star comes up with this shit, but I think it’s cool.