Warm-up: Joint Mobility/Dynamic

Strength:

DxKB Complex Ladder

2 x 1 DxKB Deadlift + 1 DxKB Clean + 2 Diggers (1R/1L)

Rest 90 seconds

2 x 1 DxKB Deadlift + 1 DxKB Clean + 2 Diggers (1R/1L) + 3 DxKB Deadlifts

Rest 90 seconds

2 x 1 DxKB Deadlift + 1 DxKB Clean + 2 Diggers (1R/1L) + 3 DxKB Deadlifts + 1 DxKB Full Clean

Rest 90 seconds

2 x 1 DxKB Deadlift + 1 DxKB Clean + 2 Diggers (1R/1L) + 3 DxKB Deadlifts + 1 DxKB Full Clean + 2 DxKB Alternating Dead Cleans (1R/1L)

*Rest 1 Minute Between your 2X efforts and 90 seconds before adding the next Movement to your Ladder
*All Aspects of the Ladder are to be performed Unbroken, Dropping the Bells or Resting the bells on top of the Shoulders terminates the set

Optional:

3 Rounds

5 Power Cleans 225/155
6 TGUs (3R/3L) 70/53

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

When work pieces have “Optional” attachments available, that training is dependent on your current level of fatigue, comfort with the movements and time remaining in the training session.