Sept 9

workout 1
form and technique (KB routine/warm up)
10 swings rt
10 swings lt
10 dead pause cleans rt
10 dead pause cleans lt
10 thrusters rt
10 thrusters lt
10 snatches rt
10 snatches lt

1 round


workout 2

Fight
Gone
Bad!
station 1
BB thruster (75#/45#)
station 2
kb Sumo DL High Pull (53#/35#)
station 3
box jump (24"/18")
station 4
push press (75#/45#)
station 5
Double Unders (use time to practice) Count each miss as 1


running 1 min clock.
complete as many reps as possible at each station
NO REST BETWEEN STATIONS!!!!!!

After all 5 stations have been completed rest 1 min. and repeat for 5 rounds


SCORE = TOTAL # OF REPS ACHIEVED.