WORKOUT OF THE DAY
8 Minutes @ Easy Pace:
50′ Walking Russian Kettlebell Swing
10 Dumbbell or Kettlebell Press, light weight, controlled eccentric
– rest 5-10 minutes between A & B
30 Clean & Jerks For Time, 135#/95#
Scale load for athlete to be able to work at a minimum rate of 6 reps per minute with sound mechanics.
For less experienced athletes, scale movement to one of following, ranked from most to least complex:
(1) hang power clean & power jerk
(2) hang power clean & push press
(3) dumbbell hang power clean & push press
3 Rounds For Time, With a Partner:
21 Deadlifts, 225#/155#
Partner A begins on the rower, once Partner A completes the row, he/she will move on to deadlifts while Partner B immediately begins rowing. Expect up to 2 minutes rest after completing each set.
Clean Pull + Clean + Jerk, Build to Max, no more than two misses at top weights