Friday, January 5, 2019

Prep
3 Rounds
10 Light to Moderate Weight Russian Kettlebell Swings
8 Band Pull-Aparts
6 Tempo Goblet Squats (3-4 Second Negative)

Strength
Every 3 Minutes for 5 Rounds
3 Full Snatches @ 70%
4 KB Front Rack Step Ups (53/35)(24/20)*
5 3′ Burpee Broad Jumps
*Use two kettlebells

Conditioning
3 Rounds
400 Meter Run
12 Deadlifts (225/155)
12 Dumbbell Overhead Squats
12 Push-ups

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