For Those in the Open:
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
135 pound Clean and jerk, 6 reps
135 pound Clean and jerk, 9 reps
135 pound Clean and jerk, 12 reps
135 pound Clean and jerk, 15 reps
135 pound Clean and jerk, 18 reps
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
For those NOT in the Open:
Katie: (for time: 21, 15, 9 reps of KB swings and Deload pushups)
Start with 21 reps of KB swings and deload pushups before moving down in reps
Equipment needed: Kettlebells, timer
Women: 16kg KB; Men: 24kg KB
KB swings: KB MUST go to at least eye level
Deload pushups: hands placed DIRECTLY under the shoulder, feet in contact with floor the entire time (even at the bottom), hands off floor at bottom, elbows locked out at the top, body moves a single unit- NO ‘inch worming’ or pushing off the floor with the thighs, knees must be FULLY locked out during the entire pushup set and never make contact with the ground. (non-RX for knee pushups or inch worming). Encourage quad contraction to keep the knees off the ground.
Suggested modification (for non-RX performance): Lighter KB and / or reduction of reps.
For 5 times, on a 3 minute interval, run 300m followed by 12 pullups
MB V-Ups: 3 x 10
MB Glute-Ham Bridge: 3 x 10