30 September

Training Session (130p)

A. WITH A 16M CLOCK COUNTING DOWN *155 BUILD QUICKLY TO A HEAVY TRIPLE IN THE SHOULDER PRESS ONCE YOU FIND YOUR HEAVY TRIPLE, COMPLETE 2 TURKISH GET-UPS EACH SIDE AND THEN HIT THAT SAME LOAD FOR ANOTHER TRIPLE STRICT PRESS. CONTINUE BACK AND FORTH BETWEEN THE TURKISH GET-UPS AND STRICT PRESSES UNTIL TIME RUNS OUT.

B. "SWIFFER"

EVERY 2M FOR 18M WINDOW 1: 27/16 CAL SKI WINDOW 2: 15 KB HIGH PULLS 12 KB PUSH PRESS 9 AMERICAN SWINGS *RED/BLUE WINDOW 3: 30 DU'S 15 DEADLIFTS (225/125) 10 OVER THE BAR BURPEES

*Complete 1. BREAK UP KB PUSH PRESSES AS NEEDED BETWEEN ARMS. IT'S 12 TOTAL REPS. 2. SCORE IS ROUNDS COMPLETED. 9 IS PERFECT SCORE.