Wednesday 150729

Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load)
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

This is the same workout as last week. Many of you commented that this was the hardest workout you've ever done, some of you chose to scale mid workout because it got hard. I'm giving us all another crack at this. Aim to do better even though the memory of the pain of the workout is still fresh in your mind.

Competition:
A. Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Hang Clean + Clean
Drop after each clean and reset into a good position for the next rep.
B. Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%
C. Class EMOM