Monday 4-11-16

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:20min

  • A1: Bench Press (4x5)

  • A2: Ring Row (4x15)

Metcon

  • Form: Metcon (Weight)

12-9-6

Touch n go Clean and Jerks

  • C/I: Gwen (Weight)

Clean & Jerk 15-12- and 9 reps   

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets