12’s

General Warmup
1000 meter row

Mobility Session/Team Stretch
Coaches choice

Workout Specific Warmup
kettlebell warmup
5 x 5 of press, up to 135 lbs (95 lbs)

Workout
As many rounds in 12 minutes of:
12 pushups
12 kettlebell swings 53/35
12 goblet squats
12 kettlebell swings 53/35

Weightlifting
5(1+2+1) of (power clean+hang squat clean+squat clean) @ 75-85%
5 sets of maxish ring dips
When I say maxish, I mean that you want to try to attemp to get the most number of total reps for the the 5 sets.

Competitors Track
On the minute for 6 minutes of:
5 power clean and push jerk @ 165 lbs (115 lbs) or at 55%

Comments are closed.