Thursday’s WOD

Warm-up:

3 Sets:
10 One Arm Kettlebell Swings, left arm, light
15 Hollow Rocks
10 One Arm Kettlebell Swings, right arm, light
5 Pushups w/Slow Eccentric

Then, 5 Sets

Muscle Clean from below knee + Front Squat + Clean w/Pause below knee

Strength:

Clean + Front Squat + Clean, build to max set, then 3 sets @ 90%

WOD:

For Time:
100 Pushups*

*Every time you break, perform 15 Russian kettlebell swings, 32kg/24kg.

TIMECAP: 10:00

Extra Work: Accumulate 50-100 Back Extensions