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Monday 4/8/13

Heads Up!  The All Things Kettlebell Clinic is this Sunday so email Jerry, jerry@crossfitkennesaw.com,  to reserve your spot today. 

Strength:

  • Power Clean and Jerk 6 x 2 + 1 Starting at 60%

MetCon:

  • 5 minutes to establish your best unbroken set of DU's.  This is not 5 minutes straight of DU's, so use your energy wisely and focus on that one AWESOME set!
  • Rest 1 minute
  • 10 minute AMRAP Ladder: 3,6,9,12,15,18,...
  • HSPU
  • KB Snatch (24/20, 20/16, 16/12) (can be dead snatch or swing snatch)
  • Air Squats

Auxiliary Work:

  •  Back Extensions with 3 second hold at top 3 x 10
  • GHD sit-ups with tempo of 3 seconds up and 3 seconds down 3 x 10

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