Super Charged Sunday!
15-12-9 Reps for Load
Rest as needed between sets
With a running clock, complete 3 rounds of the Clean-and-Jerks with the prescribed repetitions unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.
12-9-6 Reps for Load or perform with dumbbells
6 rounds for time of:
30 kettlebell swings
Men 1.5-pood kettlebell
Women 1-pood kettlebell
Complete as many rounds and reps as possible in 40 minutes of:
400 Meter Kettlebell Farmers Carry
30 Weighted Ab Mat Sit-Ups (20/14 lbs)
800 Meter Run
20 Dumbbell Floor Press (50/35lbs)