1. 5 Min DU practice
2.Gymnastics Skill Practice
(Kip Practice, Deadhang Pull Ups5x5) (3 Round L hangs x 10 Seconds, Hip Extensions x 5)3. W.O.D
30 KB Clean and Press(15 per side)
30 Alt KB Swings
20 KB Clean and Press(10 per side)
20 Alt KB Swings
10 KB Clean and Press5(per side)
10 Alt Kb Swings
KB must touch the floor @ the bottom of each clean
4:57 @ 30
ReplyDeleteANK 5:45 @ 40
ReplyDelete7:20 @ 20
ReplyDeleteI was 740ish I think... 25kb (could have gone higher weight), subbed push-ups for the press, and did 40 cleans on the 2nd round since I can't count.
ReplyDelete