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