Tuesday, August 26, 2014

A. Clean Complex (2 Clean Pulls + Hang Power Clean + Jerk) (Max weight in 12 Minutes)

145#... Put belt on at 155# and shit go weird. Went high enough on clean but got awkward 

B. 5 Heavy KB Swings (American 70lb)

    5 Strict Pull Ups

    5 Ring Dips 

   - Rest :30 -

    10 KB Swings (Russian 70lb)

    5 Strict Pull Ups

    5 Ring Dips

   - Rest :30 -

    15 Kb Swings (Russian 70lb)

    5 Strict Pull Ups

    5 Ring Dips

C.  Run 400m (75%) 

     Walk 100m 

     x 2

 

    Sprint 100m (Shoot for 13s Each round)

    Rest 5x the time taken (Rest 1:05 Or however long it takes to get your heart rate down to 120 BPM)

    Repeat x 10

1- 13

2- 13

3- 12

4- 12

5- 11

6- 10

7- 12

8- 13

9- 12

10- 12