Wedneaday 1-30

warm up
500m row or 2min airdyne

10 KB around the world each direction 12/8
10 1 arm KB swings each arm
10 KB windmills(5/side)

skill/strength
7×2+1 hang cleans + front squat as heavy as possible

functional fitness
5×5 front squat

taper
5×3 front squat at no more than 50% back squat 1RM

conditioning
for time
run 600m
21 KB swings 70/55
run 300m
15 KB swings
run 100m
9 KB swings

functional fitness
run 600m
21-5-9
KB swings 55/30
sit ups
run 600m

taper
do the main WOD with 55/30 and run at 75% RPE

Stretch
hamstrings
death stretch
calves