Saturday December 8, 2007

KB day with 44's

Swing - Squat Clean - Thruster then burpee and alternate x 10

Swing - Clean Catch - Squat - Thruster throw to other hand x 10

Swing - Clean and Jerk - Snatch - Swing flip to alternate hands x 10

Swing - High Pull - Snatch - helicopter spin to alternate hands x 10

Snatch - 5 x 5 continuous alternating hands each 5 reps

Double KB Push Jerk 3 x 10 @ 40, 35 and 30 second pace

See Saw Push Press 3 x 10

Anchored Alternating Snatch x 10

Row of KBs 72, 36, 61, 36, 52, 36 lined up and reps of 2, 4, 6 on the heavier bells in the clean and jerk with 8 reps of the snatch in between.

Eugene, Lance, Alex, Nick, Grant, Jack, Jennifer and Sammie