P

A. FT:

10-8-6-4-2 of Snatch or Clean and Jerk

*increase weight each set. Use the weight change between sets as rest.

Select last weight first. Lift each rep with intent and precision.

 

B. “Helen”:

3 RFT:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-Ups

This is a benchmark workout. If you are doing this as Rx’d, KBS need to be completed overhead with a fully open shoulder.

F

A. NFT:

10-8-6-4-2 of Thruster or FS

*increase weight each set. Use the weight change between sets as rest.

NFT = not for time. Don’t compromise speed for poor mechanics.

 

B. “Helen”:

3 RFT:

Run 400m or Bike 24/20 Cals

21 Kettlebell Swings (53/35)

12 Jumping Pullups or 6 burpees

 

 
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