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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