6.11.13

Warmup: VibraRoll, Tactical Frog, 2.0, 3.0, Indian Clubs – 2 1# Clubs, Tall Kneeling, Prep+1-4

Windmill
Half Kneeling Naked 1-4, x3/3 each
Half Kneeling 24kg 1-3, x3/3 each
24kg x3/3, x4/4, x5/5

1-arm KB Clean
40kg Ladder x1/1-x3/3
40kg Ladder x1/1-x3/3, press on 3rd of 3
40kg Ladder x1/1-x3/3, press on 2nd and 3rd of 3

1-arm Snatch Progression (1-arm swing + high pull + snatch)
28kg Ladder Ladder x1/1-x3/3

Pull-Ups
+20kg on foot 5×1

Half Kneeling 1-arm KB Press (off front knee)
BEAST on R

Ropes (double waves, 2″)
4x 25/35
rest 1′
4x 25/35

  • June 11, 2013

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