Practice: Kettlebell Work

4x4 Double KB Clean And Jerk

4x4 Double KB Overhead Squat

*No dumbbells, start light and build as you get comfortable


Strength: Front Squat + Back Squat

3 Reps Front Squat

-Rack, and change right over to

5 Reps Back Squat

*Build To A Max


WOD: 5 Rds For Time (24:00 cap)

24 Overhead Lunges 95/65#

12 T2B

24 Calorie Row

3 Responses

  1. A. 35lb kb. 4X4 and 4X4. The ohs are really tough. B. 185,225,275 C. 17:21 Rx
  2. A. ... zzz... B. 145 this is probably not a max ... life is hard in the early am C. 20:24 Rx
  3. A. DND B. 235 nothing about these felt right C. 21:06 Rx! No energy!