warm up 10 minutes AMRAP… keep light and move the body 

*Lateral Lunges

Make sure you use the dowel to learn the 3 points of contact so you have a neutral spine throughout this movement.

The 3 points are: the back of the head, between the shoulder blades, and the lowest part of the low back (over the tailbone).


Strength  X2   Pick a Strength and do the wod OR do both Strength.


Death by hang power cleans ….  scaled do  kettlebell 

10 Emom add 1 clean in every minute till your form breakdown.


 Back squat:  Tempo 3/3/0

  • 3×3 reps tempo
  •  3×8 (no tempo).
  • 1×3 1/14 squats ….for Carson
    All sets @60-65%

Wod #1

 4x 2 min on 1 min off: