Kettlebell Windmill, with a light kettlebell
B) 2 Rounds of:
10 Power Clean,s below the knee with an empty bar
10 Strict Press, with an empty bar
– Rest 30 Seconds
Then 2 sets x 3 reps at 90% of heaviest 3 rep
Objective: build to a heavy three rep squat clean. Then take 10% off that number and perform the designated number of sets for 3 repetitions.
If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and back is straight with shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.
A. 4 min time cap:
800m Run for Time
B. 4 min time cap:
40 Burpee Box Overs 24”/20#\”
C. 4 min time cap:
20 Clean and Jerks
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.
Each Station should be completed with some rest in between stations. Scale repetitions, distance, or load, to make this happen.
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