TUESDAY 8-18-15

Warm-up

15min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Weightlifting

15min

  • All: Farmer's Carry (5x100m)

Metcon

24min

  • Metcon (4 Rounds for time)

4 rounds:

4min cut-off (finish fast means more rest)

3rounds
20 speed singles
15 Situps

2min rest

30 RKBS

Repeat

These RKBS should be heavy enough that unbroken insn't really an option.  So GO HEAVY!  Start getting used to this cause American swings fall will more force so getting used to heavy Russians will help.

  • Con: Metcon (4 Rounds for time)

4 rounds:

4min cut-off (finish fast means more rest)

50-40-30-20-10 Double unders
25-20-15-10-5 Sit-ups

2min rest

30 P. Snatch 85/55

Repeat

  • Int  : Metcon (4 Rounds for time)

4 rounds:

4min cut-off (finish fast means more rest)

50-40-30-20-10 Double unders
40-30-20-10 Sit-ups

2min rest

30 P. Snatch 95/65

Repeat