10/02/14

Front Squat 1 1/4 (full squat then come up a quater of the way, go back inot the hole and come up)

Build to max DBL

Press+2 push press+1 Jerk

work to heavy complex

4 rounds

1 minute unbroken double KB russian swings

1 minute rest

1 minute unbroken double KB front rack hold

1 minute rest

Each drop of the KB’s results in a 3 double KB clean and press penalty which is tacked onto the end of the workout. For example — in round 1 if you drop the KB’s once during the swings and once during the static hold you have accumulated 6 clean and presses. Do NOT complete the clean and presses until you have finished all 4 rounds. Keep a running tally of how many penalty reps you owe and do them all at once.

Men @ 35, 44, or 53

Women @ 18, 26, or 35