March 16, 2019

A. 6 sets 

P1: 6-8 KB Complex = Clean + side swing to bottom-up hold + rotating lunge*

P2: Goblet squat bottom hold until P1 is finished**

*perform complex only on one side each set

**switch foot/leg rotation each set: neutral, external, and internal rotation


B. 4 sets

Alternate with partner: rope pull complex: 30 sec ½ way hold, followed be max effort set 

8 Stroop line touches plus catching



1: ½ rotating wall climbs / wall burpees

2: Animal flow pattern (TBA)

3: SA KB swing with lateral shuffle

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