It’s your choice whether you do continuous minutes of:
Med Ball Cleans 20# Men 14# Women
Back Squats 55# Men 35# Women
Kettlebell Swings 1.5 Pood Men 1 Pood Women
Medicine Ball Cleans
Dumbell Push Press
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Thrusters Rx’d M-95# W-65#
Here is a video to take a look at in regards to the JUMPING POSITION OF THE CLEAN. Here Mark describes what we have been talking about for the last couple of weeks when working on our cleans. It must hit that jumping position on the middle of your thigh or it’s just will not be as smooth and as efficient as it should be.
3 rounds for time of:
10 Hang Power Snatches
20 Double Unders
30 Sit Ups
3 rounds of:
21 kettlebell swings