Workout of the Day
Warm-Up: With a light kettlebell: 15x One-arm KB swings, 15x KB Clean and jerks, 15x KB snatch (go through full sequence on one arm, then switch -- complete 3 rounds on each arm)Strength: 5x3 Front Squat @ 85% 1RM (round weight up to nearest 5) -- i.e. if 85% is 257#, round up to 265#
Work Capacity: AMRAP 12 minutes of:
* 1x C2B pull-up
* 1x KB Swing (70#/53#)
Increase reps by 1 each round, i.e. 1 and 1, 2 and 2, 3 and 3, etc. Score is round completed plus additional reps.
Extra Credit: 4x 500m row, 2 min rest between efforts
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