WARM-UP:
1/2 Tabata
Jump Rope, Air Squats, KB Swings
STRENGTH:
Double Bounce Front Squat
(3)6
Build Weight to your 100% Squat Clean Weight
WOD: DEATH BY KB SWING
On 3. 2, 1 GO… Complete 1 KB Swing,
EMOM add 1 KB Swing 45/35 (RX+55/45)
Continue until you can no longer complete the required number of KB Swings in the time allowed.
When you go out, you must complete 4 burpees EMOM until everyone is finished.
Your score is the last minute that you fully completed the required reps.
ICING:
Your 2 minutes to get your 1%
Watch this video on “THE GOLDIELOCKS RULE”.
KOT – Tib Raises 20 Reps each leg