10 minutes skill
- KB Swing --> Dbl KB Swing --> DBl KB Clean

emphasis on tight armpits, elbows staying close to the body, and a solid rack position.

**Remember! A KB Clean is still a KB Swing. Don't lose your hinge.

'The Gavin' - Only longer.

TRX Jump Squat
TRX Row
[40,30,20,10]
TRX Sprawl
TRX Knee tuck
[20,15,10,5]

15 min cap
18 minutes

Finished early and still have more in the tank? 1x 0.12 on the curve

Back Squat 4 rounds x 2+2 reps @ 50X3, rest 3mins (2 with tempo, 2 free tempo)

Record loads.

mobility

3 x 2 x hang clean + 1 clean + 2 x split jerk (65 % 1 RM)

4 x hang clean + clean + 2 x split jerk 70 %

Hang Power Snatch
6x3r @ 60%
1min Recovery

9-7-5 reps of;
Thruster
Chest To Bar Kipping Pull-Up
Box jump with step down

Record time, weight and scaling.

Front Squat
3 x 15

superset with

SL Squat to Bench (add plates as needed to make ROM doable)
3x10/

superset with

crab reach
3x5/

3.5-4 min sets
15 min

1600m Run
10 Rounds of Cindy
5 x Pull Up
10 x Push Up
15 x Squat
1600m Run
For Time