physical. 07/18/15

    Group. Sled drag.
    Group. Sled drag.

    1-arm kettlebell row:

    5 x 3L, 3R @ as heavy as possible uninterrupted

    Rest as needed between sets. If a set requires interruption adjust one interval down and re-do it uninterrupted. When scheme is listed as “5 x 3L, 3R″, it always refers to “Sets” x “Reps”.

    Then:

    Hang power clean:

    2 x 5 @ (up to) 75% of recent power clean 2RM
    1 x 10 @ 50%

    Again, rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

    And then, 5 aggressive rounds of:

    1 Sled drag (20 yd. @ 1/2 – 3/4 BW)
    7 Burpee
    5 Breaths (max :15 sec.)

    ”Drag” = forward, and “Pull” = backward. Time each round, and match throughout. Pace should be vicious- Work with intent, and think out all details prior to moving.