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.
WOD
Punch the Clock:
5 round of:
0:00 SH Swing 10 + 10
1:00 Deadlift 5 + 5
2:00 Snatch/Clean 5 + 5
3:00 Front Squat 3 + 3
4:00 REST
5:00 Repeat
♀ 24kg ♂ 16kgReplace snatch with Clean