physical. 09/06/14

    Power clean:

    1 x 9 @ 30-40% of 1RM
    1 x 5 @ 60% of 1RM
    3 x 3 @ 80% of 1RM

    Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”.

    Rest as needed, then:

    Benchmark

    “Conflicting Ideas/ Call to Arms” 7:25 (Tragedy – “Vengeance”)

    50 Kettlebell swing (35lb. W, 55lb. M)

    Then, for remaining time and at same weight:

    Kettlebell swing clean and push press3L, 3R
    Kettlebell snatch3L, 3R

    Count rounds and half-rounds completed in 7:25.
    Score is total of clean and press + snatch- Swing is a buy-in only.

    And then:

    1 max rep set bodyweight row
    1 minute rest
    1/2 of max rep set bodyweight row

    Benchmark- Tragedy