22 Feb

Tomorrow or Saturday do 5×3 Power Cleans. Add weight if you were successful last week. Then do 30 KB swings 53/35, 30 Wall Balls 20/14, 30 Pullups (try chest to bar if you feeling adventurous), Row 1000m, 20 KB Swings 53/35, 20 Wall Balls 20/14, 20 Pullups. Make sure the KB swings are directly over your head, and do your best to keep your chest up on the bottom. Men hit the upper most screw while the wall ball is traveling up, let your butt travel down between your heels (it really does make it easier in the long run). On the pullups make sure your chin gets above the bar each time. I would say do a stagger start. Once the first person has done the 30 swings and wall balls it would be a safe for the 2nd person to start. the row will take 4 min if you are kinda quick. Have fun and write your times down on the white board when you are done.


One Response to “”

  1. Ben February 22, 2013 at 3:55 am #

    4 minutes seems a bit long don’t you think. 😉

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