4/28/09 Tuesday

Warm up!

Main Set: Barbell Buddy (see rules below)
L3: (moderate load)
60 Power clean and jerks
60 Front squats
240 Kettlebell Snatches

L2: (light load)
60 Power clean and jerks
60 Front squats
240 Kettlebell Snatches

L1: (light load)
30 Power clean and jerks
30 Front squats
120 Kettlebell Snatches

Rules:
1) This is a two person session- one rests while the other works
2) Each partner must complete half of the listed reps (in any rep scheme you like)
3) Once you begin, the barbell or KB may not be placed on the ground, rest if you must, but do not put the barbell on the ground.
4) If you do not have a training partner, go into the day room and turn over the stratos until a training partner falls out! If this fails, split the reps how you like and rest no more then 30 secs at a time.
5) this is for time - go hard and fast!


Nearing the end of the 50k beat down - I am "Beat Down"!

Train Hard!
Rayne