Warm Up: Joint Mobility/Dynamic
KB Single Arm Clean and Press 3/3-3/3-3/3-3/3-3/3
*You must Clean each rep before pressing the weight. This is performed in a Long Cycle format so once the Bell is cleaned for the first rep it is not set back to the ground until all reps Right and Left are completed.
*The goal is 5 working sets today, if you find yourself at a weight you cannot build from, go down in weight or stay at the same weight in your 5 working sets
*Rest 90-120 seconds between efforts
16 Minute AMRAP
30 Double Unders
22 Air Powered Cals
16 Russian Swings 53/35
8 Ring Dips
*There is a 5 Round Cap on today’s workout, if you hit that in under 16 Minutes log your time for the workout. With the goal of 5 Rounds inside the 16 Minutes be sure the correct Ring Dip rep scheme and or sub to still challenge yourself. If you know you’ll fly through this awesome, then feel free to burn it down.
Cool Down: 3-5 Minutes of Light Monostructural Work