Saturday 22.04.2017


Pub Crawl tonight, everyone welcome. Come cheer on coach at 6:30 and then Hil's to get the night started.

Scaled) *choose an appropriate KB weight

Rx) 1 Mile Run

21 Kettlebell Swings

21 Goblet Squats

800m Run

15 Kettlebell Swings

15 Goblet Squats

400m Run

9 Kettlebell Swings

9 Goblet Squats

Comp) 1) Every :30 x 12, 1 Power Clean @ 60%

Rest 3:00

Every :30 x 12, 1 Power Snatch @ 60%

2) 1 Mile Run

21 Kettlebell Swings 70/53

21 Goblet Squats

800m Run

15 Kettlebell Swings 70/53

15 Goblet Squats

400m Run

9 Kettlebell Swings 70/53

9 Goblet Squats


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