physical. 10/24/14

John. OH
John. Power snatch (2012).

Power clean:

1 x 10 @ 75% of 1RM
1 x 5 @ 75% of 1RM

Then:

Double kettlebell swing clean:

1 x 12 @ 3/4 BW+

Position considered, 3/4 bodyweight is minimum- adjust based on skill level.

And then:

Sandbag shoulder:

1 x 9 @ 85lb. W, 115lb. M

Rest as needed between sets, but take rest during only as position dictates (I.E. If position breaks, take a tiny rest, collect yourself, and proceed with quality). If designated kettlebell and sandbag weights create/ force compromised positions, make as minor an adjustment as needed to safely complete the drill.

And finally, at a non-lazy pace:

4 minutes Airdyne (Forward)
3 minutes jumprope
2 minutes Airdyne (Backward)
1 minute Airdyne (Arms-only)