071410

D3-W2

A1: High Pull 3x3 progressive
A2: Press 3x3 progressive
A3: Front Squat 3x3 progressive

Build to a 3RM for the day on each.

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4 rounds:
KB Swings (heavy) x 15 unbroken; 30 seconds
Wallballs (20/16 to 10') x 20 unbroken; 30 seconds
Hanging Knees to elbows x 15; 90 seconds

KB swings use as heavy as you can handle for 15 unbroken. Weight can change between rounds as needed.
Wallballs focus on speed, fluidity and what your body is doing.
Hanging knees for rhythm; get in your groove, and if you can't... practice. Rhythm should be your focus.