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12/21/2012

Three rounds for time of:
Run 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows

Iron club

Joint Prep/KBC

3 Minute Kettlebell Snatch Set

Right Arm 3 Rounds 1 KB Snatch followed by a 30 Second Overhead Lockout
Switch
Left Arm 3 Rounds 1 KB Snatch followed by a 30 Second Overhead Lockout

*To clarify thats 90 Seconds on the Right Arm followed by 90 Seconds on the Left Arm after a hand Switch. You will resnatch the Bell at the beginning of each 30 second Lockout.
*The goal of this drill is to find a comfortable point of fixation and proper hand insertion with the Bell.

*This is a WarmUp, so don’t go crazy with the weight.

KBC

5 Minute Kettlebell Snatch Set

*This is to be conducted as a Sport Set meaning the Bell may not rest ANYWHERE other then overhead (ah now we see why we started with that JP). If you set the Bell on the ground or rest anywhere other then overhead your set is Terminated.

*Unlike a Traditional set this is a Unlimited hand Switch Set, meaning you may hand to hand switch the Bell as many times as you like but again the Bell may NOT touch the ground.

CWOD

3 Rounds

Run 200 Meters
15 Pushups
30 Second Hollow Rock

*Rest 1 Minute Between Effort

Cool Down

3 Rounds 3 Reverse Wall Walks (Click Here)/3 Scorpion Stretches aside

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