Thursday 08/13/26

Warm-Up — 10 Minutes

3 rounds:

30 sec jump rope

10 alternating toe touches

8 alternating lateral lunges

10 light KB deadlifts

8 DB strict presses

10 plank shoulder taps

Movement Prep — 2 Rounds

6 KB halos each direction

8 light DB goblet squats

6 single-arm KB high pulls/side

Skill / Strength

Single-Arm KB Clean + Front Rack Reverse Lunge

5 sets:

4 KB cleans — right

6 front-rack reverse lunges — right

4 KB cleans — left

6 front-rack reverse lunges — left

Rest 75–90 seconds.

This is about control rather than max loading.

Pointers:

Keep the KB close during the clean.

Don't let it crash onto the forearm.

Brace hard in the front rack.

Maintain an upright torso during the lunge.

Supporting Accessory Work- 3 Rounds

1. DB Single-Arm Floor Press

6/each arm

2. KB Gorilla Row

10/ total

3. DB Single-Leg RDL

8/leg

WOD — “Bells & Whistles”

16-Minute AMRAP

6 DB Devil Presses

8 KB Goblet Squats

10 Alternating DB Snatches

5/arm

12 KB Russian Swings

30 Double-Unders / 60 Singles

Intent

This should be a moderate-high continuous effort, not an all-out sprint.

Target:

4–6 rounds