Strength:
KB Snatches:
- 35x5 each arm
- 44x5 each arm
- 53x5 each arm
- 62x5 each arm
- 70x5 each arm
- 88x1 each arm
Hanging Leg Raises:
- 6 sets of 5 reps. I did these at the support position at the top of a bar dip, and just did one set of 5 in between each set of KB snatches.
Conditioning:
For Time:
- 400m Run
- 21 KB Swings @ 88 lbs
- 400m Run
- 15 KB Swings
- 400m Run
- 9 KB Swings
- 100 Abmat Sit Ups
Time: 13:03.
I did everything unbroken, but besides the first 400m the runs were pretty slow.
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