12.07.16

FITNESS
A.
Four Sets:
Station 1 – 20 DB Walking Lunges
Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111
B.
For time:
Run 400 Meters
30 Russian Kettlebell Swings (Heavy)
Run 400 Meters
20 Russian Kettlebell Swings
Run 400 Meters
10 Russian Kettlebell Swings
Run 400 Meters
PERFORMANCE
A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps
Build to today’s heavy-ish double.
B.
For time:
Run 400 Meters
15 Power Cleans (155/105 lbs)
Run 400 Meters
10 Power Cleans
Run 400 Meters
5 Power Cleans
Run 400 Meters