30 August 2016 30 August 2016
Tuesday 30 August 2016 '30 August 2016'

kiefer1. Warm-up
Lax Ball to Pecs and Front of Shoulder
4 Steady Rounds
10 Single-Leg Kettlebell Deadlifts
10 Hand Release Push Ups
Row 250m

2. OLY
Pause Low Hang Snatch – 6×3 @ 70-80%
Drop and reset after each rep.

3. Met-Con
AMRAP 12 Minutes:
4 Power Cleans 205/135lbs level 1 and base pick your weight
8 Push Ups
12 Air Squats
Extra
Deadlift – 1×3
Controlled on the way down, take the hands off the bar, complete the next rep. Try to go heavier than Week 1.
Sprint 800m x 2
Rest 3:00
Sprint 600m x 4
Rest 3:00

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