Performance is in red, Competition is in blue
A) On the minute, for 21 minutes:
Minute 1: 30 Double Unders (or 40 sec DU practice)
Minute 2: 8 Hang DB Clean and Jerks
Minute 3: 10 Burpees
B) 3 Rounds for Time:
30 Russian Kettlebell Swings 53/35
20 Hand Release Push-Ups
A) Every 2 1/2 minutes, for 5 sets:
Pause Clean and Pause Jerk x 2 reps @ 70%
Use a load that allows you to perform 5 technically sound doubles.
Pause the clean at the knee with the weight back towards the heels. Pause at the bottom of the dip and ensure a strong rack position with weight balanced towards the heel. OK to bail and reset between reps.
B) 5 Rounds, Not For Time, As Heavy As Possible
10 1-Arm Kettlebell Swings, Left
10 1-Arm Kettlebell Swings, Right
10 Goblet Reverse Lunges, Left
10 Goblet Reverse Lunges, Right
Keep the shoulder of the swinging arm packed down and back and the entire upper back engaged. Work up to a challenging weight for the Swings and Lunges. If you want to spice things up a bit, then perform all the swings and lunges as a complex (i.e., without putting the bell down to rest).
C) 7s Down
Strict Bar Dips
Straight Bar Curl 85/55 (back against wall)
Overhead Tricep Extension 55/35 Dumbbell