Warmup
3 Rounds of:
Kneeling Halo x 5
Push ups x 5
Hip Bridge x 5
Sit Ups x 5
Press Ladder A: Volume + Technique
5 rounds:
Press 1 + 1
Press 2 + 2
Press 3 + 3
Working bell = 7RM bell
Rest as needed between ladders.Clean reps. Full body tension. Smooth lockout.
Strength
7 min
Hold 1 super heavy KB
KB touches the ground - 5 Burpees
Switch hands anytime
WOD
3 Rounds
Deadlift x 5 + 5
Clean x 5 + 5
Front squat x 3 + 3
SH Swing x 5 + 5
Scale to Goblet clean and squat and DBH Swing