Wednesday 11.05.2016


L1) 500m Row

then: 3 Rounds

12 Kettlebell Swings

8 Overhead Squats

L2) For Time:

1000m Row

-directly into-

21-15-9

Kettlebell Swings 53/35

Overhead Squats 95/65

Comp) The Power Cleans and Snatches below are part of a progression, follow the percentages and time constraints exactly. These are not heavy lifts they are fast. Olympic lifts are equal parts Strength, Technique & Speed. Use today to build SPEED.

1) Barbell Conditioning:

with a running clock...

A: at 0:00 complete 12 rounds of 1 Power Clean at 60% every :40 (this will take 8:00)

B: at 12:00 complete 12 rounds of 1 Power Snatch at 60% every :40 (also 8:00)

C: at 24:00 complete 4 Rounds of 15 Unbroken Thrusters 95/65

2) Row 1K

21-15-9

Kettlebell Swings 70/53

Overhead Squat 115/80


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