August 20, 2019 – Strength and Conditioning

A. 6 Rounds For Time of Cardios, Alternating One-Arm Kettlebell Snatches, and Push-Ups

6 Rounds for Time:
Cardio 200 meters
10 Alternating One-Arm Kettlebell Snatches
10 Push-Ups

*Cardio > Ski/ Row 200m

B. 21-15-9 Assault Bike, Kettlebell Swings, and Hand Release Push-Ups

21-15-9 Reps for Time:
Calories of Assault Bike
Kettlebell Swing @ 24/16 kg
Hand Release Push-Up

*Performance > KBS – 32/20kg

C. For Time: Hang Squat Cleans

For Time:
50 Hang Squat Cleans @ 45/30 kg

*Performance > @61/ 43kg

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