07.17.2020

Warm Up
3 Sets
6 Half Kneeling Bottom Up Kettlebell Press/arm
12 Side Plank Rotations/arm https://www.youtube.com/watch?v=RXlHKL_NEN8
6 single arm KB swings/side



Primer:
2 rounds of:

10 PVC Cuban Press

10 alt. reps KB rack drop lunges https://www.youtube.com/watch?v=EjGByhYeO-Q
10 prisoner Kang squats
10 each side lateral banded step overs- use the plate from the drop lunges

Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
 
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat

WOD“

Cold Sweat”

0:00-6:00
15 Power Clean and Push Jerks at 95#/65#

6 get ups- reverse burpee

20/16 Cal Row or 15/12 cal bike or 300m run

6:00-12:00
12 Power Clean and Push Jerks at 135#/95#
9 get ups- reverse burpee
20/16 Cal Row

12:00-18:00
9 Power Clean and Push Jerks at 155#/105#

12 get ups

20/16 Cal Row

18:00-24:00
6 Power Clean and Push Jerks at 185#/125#

15 get ups

20/16 Cal Row