Thursday, September 10 2009

I.
40x KB Hang Clean @ 53# (20x left side, 20x right side) + 20 Pull-ups +
40x KB Dead Clean @ 53# (20x left side, 20x right side) + 20 Pull-ups +
40x KB Bottoms Up Clean @ 53# (20x left side, 20x right side) + 20 Pull-ups +
40x KB Crossover Clean @ 53# (20x left side, 20x right side) + 20 Pull-ups +
40x KB Twisting Clean @ 53# (20x left side, 20x right side) + 20 Pull-ups

II. Burpee + Ring Dip
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps of each
First round looks like: 10x FS + 1x RD
Second round looks like: 9x FS + 2x RD
Etc

III.
Row 8x 15-sec Sprint + 45-sec easy