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Workout Of The Day-09/13/2017

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WOD

Part 1:

Work to heavy complex:

1 clean pull + 2 hang squat cleans + 3 front squats

Part 2:

4 min AMRAP

21 KB swings (American) (1.5pd/1pd)

12 burpees

Rest 1 min

3 min AMRAP

18 KB swings (American) (1.5pd/1pd)

9 burpees

Rest 1 min

2 min AMRAP

15 KB swings (American) (1.5pd/1pd)

6 burpees

Rest 1 min

1 min AMRAP

12 KB swings (American) (1.5pd/1pd)

3 burpees


Strength

Part 1:

Bench press 6×1

Rest 3 mins between working sets

Part 2:

Tabata Ring Row