September 18, 2017

​A. Warm Up
Coaches Choice followed by an empty bar set on your Back Squat
Cap this at 15 minutes!
Scoring: Not Scored

B. For Time: Back Squats
For Time:

1. 10 Back Squats @ 60%
2. Rest for 1 minute
3. 10 Back Squats @ 60%
4. Rest for 1 minute
5. 10 Back Squats @ 60%
6. Rest for 1 minute
7. 10 Back Squats @ 60%
8. Rest for 1 minute
9. 10 Back Squats @ 60%

Time Cap: 10 minutes

C. For Time: Farmers Walks, One Arm Kettlebell Cleans, Single Arm Kettlebell Thrusters, and more
2 Rounds For Time:

1. Farmers Walk 120 meters @ 24/16 lbs
2. 10 One Arm Kettlebell Cleans @ 24/16 kg
3. 10 Single Arm Kettlebell Thrusters @ 24/16 kg
4. 10 Kettlebell One-Arm Overhead Walking Lunge Steps @ 24/16 kg
5. 10 One Arm Russian Kettlebell Swings @ 24/16 kg
6. Farmers Walk 120 meters @ 24/16 kg
7. 10 One Arm Kettlebell Cleans @ 24/16 kg
8. 10 Single Arm Kettlebell Thrusters @ 24/16 kg
9. 10 Kettlebell One-Arm Overhead Walking Lunge Steps @ 24/16 kg
10. 10 One Arm Russian Kettlebell Swings @ 24/16 kg

Time Cap: 20 minutes
Coach's Notes:
2 rounds of the whole complex!!!