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June 1, 2015

Strength 

EMOM for 10 Minutes
3 Hang Power Clean

Work up to a moderate weight Hang Power Clean and perform 3 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  You’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Practice utilizing the “hook” grip so you can maintain control of the bar!

WOD

Tabata Kettlebell Swings 32/24kg

1 Minute Rest

Tabata Burpees

1 Minute Rest

Tabata Kettlebell Swings 32/24kg

Workout notes: Your scores for this workout will be your lowest number of reps of your burpees and of your kettlebell swings.  It will be quite difficult to hold your numbers across each round of Tabata so start out conservatively rather than going all out during the first round of swings. If you are attempting swinging a heavier kettlebell consider first scaling by swing the bell “russian” style to eye level until you are comfortable rather than going all the way overhead.

 

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