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.
