12/28

A.
Take 15-20 minutes to build to a heavy-ish Snatch
(Let feel dictate the load here. If you feel fast, keep going up, but the intent here is not that you are aiming for a PR – just groove good mechanics and barbell speed and see where that takes you.)

B.
Take 15 minutes to build to a heavy Clean & Jerk
(same – let feel dictate the loads used)

C.
For times:
Row 500 Meters
Rest exactly 60 seconds
25 Overhead Squats (135/95 lbs)
Rest exactly 60 seconds
50 Kettlebell Swings (32/24 kg – Overhead if possible)
Rest exactly 60 seconds
50 Wall Ball Shots (20/14 lbs)

Please list times individually. For example: 1:28/0:56/1:41/2:02

(For full disclosure…I am using you all to get some data points for a few of my athletes who will be doing a variation of this workout at a team competition this weekend, so thank you for providing us with some help!)

A) 135/155/170/185/205(fx2)/215(f)/220(f)
B) 185/205/22/245
C) 1:44/1:37/3:56/3:06
D) Went swimming for an hour. Did some drill work then.

4 Rounds
2x 25 m Kicks only on the 90 seconds
2x 25 m Swim on the 60 seconds
-rest 1 minute

I suck at swimming. Going to start adding stuff like this 3 times a week or so.