"My Plums"

Skill
Kettlebell work
OH KB Lunge/KB Clean/One-armed KB swing/KB Snatch

WOD
3 Rounds

In 2 Minutes Complete
250m Row
Then AMRAP Burpees

Rest 1 Minute

In 2 Minutes Complete
250m Row
Then AMRAP Kettlebell Swings (2, 1.5pd)

Rest 1 Minute

In 2 Minutes Complete
250m Row
Then AMRAP Sit-ups

Rest 1 Minute

*Try to work in the bike for one of the intervals if possible

L2 – 1.5, 1pd
L1 – 1, 0.75pd

Olympic Lifting Class **6PM Only** 

Warm Up:

With a KB: 10 OH lunges each side

10 push press each side

10 goblet squats. (2 rounds)

Drill: 

10-9-8-7-6-5-4-3-2-1 split jerk (95/65)

1-2-3-4-5-6-7-8-9-10 burpees

Complex: 

1 squat clean + 1 front squat + 2 split jerk

5(1+1+2) increase weight as you go

Strength: Front Squat 

*work off of week 5 day 1 in hatch