Thursday 1.2.14

Essentials:
A. Russian Kettle Bell Swing 20×5; Perform each set OT3min
B. DB press 12-15×3 @tempo 31×2; Perform each set OT4min
+
3 rounds for time:
25 KB deadlift
25 burpees

Fitness:
A. Power Clean clusters 2.2.2×5; rest 20 seconds/Perform each set OT3min
B. Strict press cluster 5.5.5×3; rest 30 seconds/Perform each set OT4min
+
3 rounds for time:
25 deadlift 155/105
25 burpees

Performance:
A. Snatch clusters 1.1.1×5; rest 20 seconds/Perform each set OT3min
B. Strict press cluster 5.5.5×3; rest 30 seconds/Perform each set OT4min
+
3 rounds for time:
25 deadlift 185/135
25 burpees
+
Extra after Class is Done:
Back squat
5@75% 3@80% 1@85% 3@85% 1@90%, rest 2min