dead-clean-squat-press-snatch-reverse lunge-hand down-leg out-butt down-elbow-hand-hips up-leg back-sit up-stand up-rack-recover.. 1!

warm up

• SSH
• Tempo squat
• merkins

The Thang

#1; 2 rounds of:

• Snatch to press, 5 reps each side
• Cannonball squat, 10 reps

#2; 2 rounds of:

• 1 arm KB swing to clean to squat, 5 reps each side
• two handed Russian swing, 10 reps

#3; 2 rounds of:

• 1 arm KB swing to tactical clean to thruster, 10 reps each side
• squat swings, 10 reps

#4

3 sets of 10 reps each side, staggered clean to staggered squats

3 sets of 10 reps each side, snatch to reverse lunge

3 sets of 20 reps, KB jump lunges

#5

Swing/snatch/thruster; with each round, add one rep of each movement (i.e. Round 2, 2 swings, 2 snatches, 2 thrusters)

COT/BOM

String Bean’s family, YHC’s 2.0 Levi, praise for cool weather, Cable’s family situation (niece and nephew), Cable’s new job