physical. 02/12/14

    9 Sled pull (15yd. each @ 1/2 BW)

    ”Drag” = forward, and “Pull” = backward.

    Up to 3 minutes rest, then:

    Power clean:

    7 reps @ 60% of 1RM
    :30 sec. rest

    x 3

    3 reps @ 80% of 1RM
    1 minute rest

    x 5

    And then, at skill work weight, 1 round of:

    Kettlebell Sequence #1

    Around-the-body pass (Left)
    Around-the-body pass (Right)
    Figure 8
    Overhead swing
    Swing clean and press (5L, 5R)
    Halo
    Hand-to-hand 1-arm swing
    Snatch (5L, 5R)
    Goblet squat

    Using the same single kettlebell throughout, perform 10 total reps of each movement in order. Today, choose a light to moderate weight that allows you to safely complete all movements in sequence with limited interruptions.

    Then, at a cool-down pace:

    3 minutes Airdyne (Forward)
    3 minutes Airdyne (Backward)