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Unbroken Kettlebell Swing 21-21-21, rest 3 mins

Unbroken Kettlebell Swing 21-21-21 Use the heaviest weight you can for each set. Rest 3 mins between sets.

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21-15-9: Deadlifts and Box Jumps

21-15-9 reps, for time of: Deadlift, 225/155 lbs Box Jump, 24/20 in

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Nothing assigned for October 22, 2014

5 RFT: Bumper Plate Ground To Overheads, 200 m, Bumper Plate Burpees and 200 m

5 rounds for time of: 20 Bumper Plate Ground To Overheads, 45/25 lbs Run, 200 m 20 Bumper Plate Burpees Run, 200 m

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AMRAP 12 mins: Snatches, Toes-to-bars and Box Jumps

Complete as many rounds as possible in 12 mins of: 1 Snatch, pick load 3 Toes-to-bars 5 Box Jumps, 24/20 in

Start with 65% of your 1 RM snatch. After every 5 completed rounds, add 5-10# to your snatch weight.

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