(901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018

10/14/15

Fitness

A.

Three sets of:

Deadlift x 6-8 reps

Rest 60 seconds

Bottom’s Up Kettlebell Walk x 25 yards each arm

Rest 60 seconds

Double-Unders x 60 seconds

Rest 60 seconds

B.

In teams of two, alternate sets to complete four each of:

10 Calorie Row

20 Barbell or Dumbbell Thrusters

30 Kettlebell Swings

Performance

A.

Every 90 seconds, for 12 minutes (8 sets):

4-Stop Halting Clean Deadlift + Hang Clean

(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

Build over the course of the eight sets.

B.

Complete as many rounds and reps as possible in 10 minutes of:

1 Power Clean (205/135 lbs)

1 Front Squat (205/135 lbs)

1 Shoulder to Overhead (205/135 lbs)

2 Power Cleans

2 Front Squats

2 Shoulder to Overhead

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

…and so on.

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