Wednesday January 13, 2016

10:00 Run, then...

Snatch – 10 Reps
One Arm Long Cycle Clean and Jerk – 10 Reps
Reverse Lunges – 10 Reps
Single Arm Kettlebell Row – 10 Reps

Clean - 8 reps + front squat - 5 reps(L+R)
Clean - 5 reps + front squat - 3 reps(L+R)
Clean - 3 reps + front squat - 2 reps(L+R)
Clean - 2 reps + front squat - 1 rep(L+R)

2 Hand Swing – 2, 4, 6, 8, 10
One Arm Swing  - 2L + 2R, 4L + 4R, 6L + 6R, 8L + 8R, 10L + 10R
Racked Front Squat to Press(thrusters)-2L+2R, 4L+4R, 6L+6R, 8L+8R, 10L+10R
Snatch - 2L + 2R, 4L + 4R, 6L + 6R, 8L + 8R, 10L + 10R

All with 53# KB