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Every 90 seconds, for 9 minutes (6 sets):
Halting Clean Deadlift + Clean
(Mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a Clean)
*Sets 1-4 = 1 rep @ 80% of 1-RM Clean
*Sets 5-6 = 1 rep @ 85% of 1-RM Clean
Immediately followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Clean x 1 rep @ 90% of 1-RM Clean
B.
Rx
Three rounds for time of:
400 Meter Run
30 American Kettlebell Swings (24/16 kg)
Cap: 16 minutes
Scaled
Three rounds for time of:
400 Meter Run
30 American Kettlebell Swings (20/12 kg)
Cap: 16 minutes
Basic
Three rounds for time of:
200 Meter Run
20 American Kettlebell Swings (16/8 kg)
Cap: 16 minutes
Motivation.
Non è mai troppo tardi per essere ciò che avresti potuto essere. – George Eliot
