Thursday 1/9/20

Skill

ON A 10:00 RUNNING CLOCK...

Build to Heavy Set of KB Complex:

1 SA KB Deadlift
1 SA KB Sumo DL High Pull 

1 SA KB Russian Swing
1 SA KB Hang Clean
1 SA KB Hang Snatch

*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load.

WOD

AMRAP x 7 MINUTES

10 Unbroken Double Unders*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
*Double Unders increase by 10 reps each Round.

-Rest 2:00–

AMRAP x 7 MINUTES
10 KB Sumo DL High Pull (55/35)|(35/25)*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
*KB SDLHP increase by 5 reps each Round.

(Score is Rounds + Reps)