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:
50 Kettlebell swing (35lb. W, 55lb. M)
Then, for remaining time and at same weight:
Count rounds and half-rounds completed in 7:25.
Score is total of clean and press + snatch- Swing is a buy-in only.
1 max rep set bodyweight row
1 minute rest
1/2 of max rep set bodyweight row