May 30, 2012
Performance:
1) 3×3 strict press
2) Row 1,000m for time
3) 8 rounds:
20 sec max kettle bell swings (32/24 kg)
10 sec rest
Competition:
1) Front Squat
3 sets x 5 reps @ 80% 1 RM
2) Spend 15 – 20 min working up to a Heavy Jerk from rack
3) 8 rounds:
20 sec max kettle bell swings (32/24 kg)
10 sec rest
4) 2 rounds:
20 x GHD Sit Ups
Rest 90 sec
Nothing like doing Murph with tactical vest and combat boots
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