Time: 5pm
Equipment: 2 x 12kg KB, 2 x 16kg KB, 2 x 20kg KB
Warmup
Tabata squats x 4 (rest at bottom of squat)
Run backwards up Cliff St
Team pushup ladder 1-6 (rest at top of pushup)
Carioca down Cliff St
Clean Fiend
Team single arm KB clean ladder 1-6 (rest in rack position)
Half ladder
4 rounds (swap arm each round)
Man-makers 30/30 x 4
Half ladder
Two hand cleans 30/30 x 4
Half ladder
Cool down with jog & stretch up + down Cliff St
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Perso...
7 hours ago
1 comment:
really enjoyed the intensity of this session!
warmup was enjoyable, quads were very present after the squats and we did 1-6-1 (back down to 1) on the pushup ladder to add a bit.
the clean ladders were torturouns waiting in the rack hold (there were 3 of us) but we all got through it.
i found the man-makers perfectly suited to the 30/30 interval, being able to smash out 3 in exactly 30s @ 16kg felt great.
likewise i pumped out 15 x 2 hand cleans in each 30s work block.
once we came up from the last ladder and assessed the time (40mins to that point) we thought a 1-6 each hand snatch ladder would be fun and boy did it cause some grief!! haha the hands got punished and overhead hold while waiting became excruciating!
chalk was a big help and i am a big fan of the half jacobs runs for intensity without losing legs or lungs.
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