12.2.19

A. Warm Up

2 rounds

Bike 1 mile/.8 miles or Row 750m/600m

5 Single Arm KB Deadlift (Left arm)

5 Single Arm KB Clean (Left arm)

5 Single Arm KB Push Jerk (Left arm)

5 Single Arm KB Deadlift (Right arm)

5 Single Arm KB Clean (Right arm)

5 Single Arm KB Push Jerk (Right arm)

16 Alternating KB Gorilla Rows (8/arm)

B. Strength

Front Squat

2 sets of 5 reps @ 32X1 Tempo

2 sets of 3 reps @ 31X1 Tempo

*4 total sets – sets of 3 tougher than 5’s with shorter pause at bottom

C. Conditioning

4 rounds for time of:

10 Russian KB Swings 53/35

10m Suitcase KB Walking Lunges 53/35 (one in each hand)

Row 15/12 calories

10 Goblet Squats 53/35

50 Double Unders 2:1

-rest 2 minutes between rounds-

*coaches challenge Dual Russian KB Swings & Dual KB Front Squats 53/35 in each hand

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