Harder than it looked on paper

Date: 2024-07-24 AO: meathead Q: voodoo PAX: Emoji, flipper, MARTA, Uncle Leo, Unplugged, voodoo FNGs: None COUNT: 6 6 pax circled up in the damp but not super hot gloom this morning at Calvary. The Q was tired and wanted to talk about his feelings, but these are hard men that don’t have feelings, so we decided to lift instead.
WARMUP: SSH x 20 IC Sharon Towers x 10 IC IW x 10 IC Unweighted prying squats Arm circles and flapping
THE THANG: Workout 2 of Week 8 of the KBOMG 3 program by Joe Daniels.
Double clean and squat – 1 rep every :30 for 12:00
8 sets of single bell work (change sides each round): :10 clean and press AMRAP :15 goblet squat AMRAP :20 2 handed swings AMRAP Rest :45-1:00, depending on how winded the Q was
5 sets of double clean and jerk/push press :30 AMRAP (~8 reps)
2 sets of 4 reps of the following single bell work (switching sides each set): 1 swing 1 high pull 1 racked squat
MARY: no time
ANNOUNCEMENTS: 1) 3rd F at Starbucks at 0630 on Wednesdays 2) Mental Toughness webinar series led by Dosey Doe and Astro Monday nights in August at 8pm 3) Waxhaw is hosting Brolympics this Saturday
COT: with the Anvil pax. Puddin Pop (Anvil Q) took us out. Prayers for Unplugged’s sister, ABBA’s family as they head back to Thailand for 2 more years, and Floor Slapper’s torn bicep.