STRENGTH/SKILL
Fitness
Four sets of:
Kettlebell Swings x 25 reps
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 60-feet each arm
Rest 45 seconds
Hollow Rocks/Hollow Holds x 30-45 seconds
Rest 45 seconds
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OR
Performance
Six sets of:
Hang Clean + Clean
Rest 2 minutes
(athlete will execute one clean from the hang position, and then one from the floor)
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METCON
Three rounds for time of:
400 Meter Run
12 Alternating Dumbbell Squat Snatches (55/35 lbs) sub: no squat!