Warm up: 300 m row/run; 2x 10 mb clean shrug, 10 mb high pulls, 10 mb power cleans, 10 kb swings
Skill Focus: Power Clean
All about form today! Warm up, work on technique and then. . .
E3MOM for 15 min: Start at 60% and work up over the 5 sets to around 85-90%
Minute on. . . minute off (CFFB)
30 Russian kb swings 70#/53# Level 3
30 Russian db or kb swings 50-55#/30-35# Level 2
30 Russian db or kb swings Level 1
You have 1 minute to complete 30 Russian swings. If you do not get 30 swings in a
min count a penalty and an uncompleted round.
Perform this workout with one minute of work and one minute of rest for a total of
10 min
Total time is 10 min with a goal of 150 in the allotted time.
For every round not completed perform 10 burpees at end
Post # rds completed and penalties
