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WOD
A. OTM 8
- Power Clean + 2 Front Squats + Jerk, start light/moderate (~50-60% of 1RM C&J) and build
*Scale to Hang Power Clean + 2 Front Squats + Push Press if necessary
B. OTM 10
- Russian Kettlebell Swing AHAP x 5
- Burpee x 4-8
Notes: Make sure you have at least 15-20 seconds of rest/transition time each set. I.e. Scale up/down on burpees as necessary
*Consider using 2x kettlebells and doing a double Russian Swing if possible
AHAP = as heavy as possible
CASH OUT
Row x 1-2k at an easy/moderate pace (i.e. not for time)
OTM 8 Complex: 95#, 115#, 4x 135#, 145#, 155#
OTM 10 Complex: 70# KB, 8 reps on 1st and last minutes and 6 reps for the rest of the minutes
Cash Out: 2000m in a relaxing 8:10
OTM 1: 60, 70, 80, 90×2, 100×2, 105
OTM 2: 70# KB, 8 burpees
OTM 1: 65-100#, going up by 5#/rnd
OTM 2: 2kb @ 25# for 6 rnds, then went to 1 (saving posterior chain for Saturday), burpee: 7,7,6,6,6,5,5,7,8
175 70 155 bench press for burpies
>
100×2, 110×2, 120×2, 130×2
double Russian swings @ 30#
8 burpees
OTM 1: 95/112
OTM 2: 2 kb @35, 6 burpees.
OTM 1: up to 60 kg
OTM 2: 2x 35$ KB, 8 burpees/round