REMEMBER ONLY ONE CLASS ON JULY 4TH.
8:30 AM WITH COACH MARK
Every 2 Minute for 12 Minutes
3 Squat Cleans from Knee
Work up to 85% on 5th set and drop to 80 on the last. Keep weight the same if you miss once and drop weight if you miss more than once.
Return to the floor with every rep and stop at knee. You don’t have to count to three or hangout at the knee just pull from the floor, hit that position, stop and then execute.
7 Rounds of:
4 Power Cleans (185/125)
Then immediately after the 7 rounds do,
76 American not USSR Soviet Communist Kettlebell Swings 24/16kg
240 Double Unders
25 minute absolute cap.
4 x 8 RDL. Doing and observing the pause snatches and cleans should prove my point that we need a lot of these as those parts are weak.