wednesday: junk yard dog + burg warm up+skill transfer exercises sn+3 pos snatch. 3 reps at each position.
1. clean and jerk: 70%x1, 75%x1, 80%x1, 70%x1, 75%x1, 80%x1
2. clean pull: 90%x2x2
3. fs: 80%x3x3
Warm up: 3 rounds - Run 200m, 5x KB snatch each arm (16kg/12kg), 10x push up.
Work Capacity: Complete the following for time...
100x KB swing (32kg/24kg)
*Any time you stop/break, put the kettlebell down and perform a 5x burpee penalty.
Endurance: Row 2,000m for time
*Goal is under 7 minutes.
Core: 1x max plank hold, 1x max wall sit hold