06.23.2021

3 sets
5 Half Kneeling Bodyweight Windmill/arm
30 Tall Plank Shoulder Taps
10 empty barbell hang clean + press
30sec Bent Hollow Hold w/ Single Leg Extended (switch single leg every 5sec)


Strength
A1. clean & jerk
2-2-1 65%-70%-75%
rest
2-2-1 70%-75%-80%

A2. clean grip deadlifts x 4 @31X1 where you left off from A1.

WOD
"All Summer Long"
4 rounds for time
Run 100m
50m dual KB front rack carry 53/35
10 alternating KB box step ups 53/35
rest 60 seconds