06.24.2020

Warm Up
75 DUs or 150 single unders
3 x DB complex
50 DUs or 100 single unders
3 x DB complex
25 DUs or 50 single unders
3x DB complex
**DB complex= Ren. Row (left + right) + DB Burpee DL + Hammer Curl - with the hammer curl make sure the elbow stays stable and the back doesn't move.  Hold the DB like a hammer (upright).


Strength set
3 sets
Front squat x 6 reps @3331
DB/KB cross chop x 10/side https://youtu.be/VvihIHYN6vI


WOD
"One Arm"

10-9-8-7-6-5-4-3-2-1
single arm hang clean & jerk
single arm devil's press
start with 10 reps hang clean & jerk on the right side, then 10 reps on the left side . Next do the same 10 reps right side with devil's press, then 10 reps devil's press left side