Warm-Up.
Jefferson Deadlifts x 10 (slow and controlled)
Followed by…
10-12 minutes of Olympic Lifting or Gymnastics skill practice of your choice.
Then…
A.
Four sets of:
Front or Goblet Squat x 6 reps @ 3011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds
B.
For time:
1000 Meter Row
75 Kettlebell Swings
25 Strict Pull-Ups
Warm up completed
Practiced a few hang cleans and some hang snatches went light focussing on form
A.
Front squats @ 55kg
Bottoms up kb carry @ 16kg
Death marches @ 16kg Kbs
B.
Kb swings @ 16kg
Total time: 16:15