September 14, 2015

A) Warm up:
500 m row

3 rounds not for time:

5 Skin the cats

10-12 Chest to Bar Pull ups

15 Kettlebell Swings 55 lb/35 lb
B) Every 90 seconds for 12 minutes:

Hang Clean + Clean
C) Back Squat 3 x 8 @ 60% of 1RM

Rest two minutes between sets.
D) 4 rounds for time:

10 Russian KB Swings @ 70 lbs/55 lbs

15 Toes to Bar

30 Double Unders

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