7/14

Unrated – Level 3

View Public Whiteboard

Warm-up

3 Rounds

200m Row

15 Russian Kettlebell Swing

10 Single Arm Dumbbell Bench Press (light) R/L

Weightlifting

Clean (work up to a heavy in 10 min, not a max)

1 Clean Deadlift +1 Hang Clean +1 Front Squat +1 Clean

()

Strength

Push Press (work up to a heavy set of 2, not a max)

()

Metcon

Metcon (Time)

2 Rounds

10-8-6-4-2

Dumbbell Bench Press (2×70/45)

2:1 KBS (70/53)

-Rest 5:00 between rounds-
scale weight or scale to 1 round. 1 round is 10-8-6-4-2 (2:1 KBS).