5:45 AM
WARM-UP:
2 Rounds of 500/400m Row followed by
10 Each Deadlift, Hang Clean, Front Squat, S2OH
Dynamic Stretch
STRENGTH:
3 Deadlift, 2 Hang Clean, 1 S2OH Complex
1 Rep EMOM for 10 min.
Build weight through the 10 min.
WOD: SWING ON IT
For Time:
32-16-8-4 reps of
KB Swing 55/45 / Push Press 95/65 / Air Squat
ICING:
Handstand walking practice.
KOT – Nordic 10 Reps