Saturday 10/1

SKILLS for Saturday 10/1/2022 is the CLEAN

WORKOUT for Sat 10/1

for time:
1200 run
63 perfectly-vertical kettlebell swing, 12/16/24kg
36 pullups
800m run
48 perfectly-vertical kettlebell swing
24 chest-to-bar pullups
400m run
24 perfectly-vertical kettlebell swing
12 bar muscle-ups

Score = time, 40 min cap.

CompEx for Sat 10/1

nasal breathing, suitcase carries, sumo deadlift, etc

EMOMx3 do 2 clean above-the-knee pulls + clean + jerk
E:90×8 do 2 clean & jerk @ 65-85%

front squats or deadlifts

EMOM x 27
a. 15 calorie row or 10 calorie bike
b. 5+ Devil’s press
c. 30 double unders