Front Squat
3-3-2-2-1-1

then:

Kettlebell Skills

then:

"Helen"
3 Rounds for Time:
Run 400m
21 Kettlebell Swings (16kg/24kg)
12 Pull Ups

Compare to last time here.

Post weights and times to comments.


Blue Lake Barbell

Tech:
Snatch + Hang Snatch + Overhead Squat - 12mins for heaviest possible
Clean + Hang Clean + Jerk - 12mins for heaviest possible

Strength - Alternate between:
a) 5 x 3 Pause Snatch First Pulls - 3sec pause at middle of knee
b) 5 x 3 Pause Front Squats - 3sec pause at absolute bottom


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