Thursday !!!!!! A): Power Clean 6 x 3 (@ no more than 80% of max) NOTES: Work on your hip extension. Think about the expression of your hips as being the most open you could ever be! If you don't open your hips to their fullest then your'll forever be stuck on that "moderate weight" that is beyond the reach of your Muscling capabilities. Learn to embrace how open your hips can be and transfer that energy into your shoulders for that almighty shrug which is then followed by the quickest elbows in the world! Go for 'Touch & Go" reps only. To summarise.....open your hips!   B): "Death By"...... Kettlebell Swings (20kg, 14kg) NOTES: Time to amp up this ROD program up a wee bit! We'll add in pieces like this or similar to this to challenge your will and mindset. We all know "death by's" are those WOD's that turn on a sixpence and become extraordinarily hard & near on impossible. Then the mind is what's needed because your'll hit that round where you only just make the required reps in the 60 seconds and it's time to go again. Those are the times that you make your mark on a WOD. Start the rep sequence at 6 reps and add 1 rep each minute until you cannot meet the reps needed.