Skill
Every 30 seconds for 20 rounds
1 power clean
For today’s skill work you can carry one weight across for all 20 reps or add as you go. If you choose to build up to a heavy single for the day make sure to plan your weight jumps so that loading is easy and quick so that you don’t fall behind on the clock.
Workout of the Day
10 rounds for time
10 kettlebell swings
15 medicine ball sit-ups
Choose a kettlebell that you can swing for ten reps unbroken when the workout starts and throughout most of the ten rounds. Your shoulders won’t necessarily get a break during the sit-ups since you’ll be holding the medicine ball but try to catch your breath during these reps so that you can transition quickly back to the kettlebell.
16 minute cap.
standard: 16/12 kg., 16/12 lb.
rx:28/20 kg., 20/14 lb.
sport: 32/24 kg., 20/14 lb.