Back Squat:
5-5-5
With a 72/53 lb. KB:
30 Swings on the minute, every other minute, for ten minutes.
On the call of go, athletes will do their best to complete 30 American KB Swings (all the way overhead) before resting one minute. Given the average cycle time of a KB Swing, completing 30 reps in 60 seconds won’t be easy, but it is the objective. In the end, athletes who successfully complete all 30 reps in each one minute work interval will have completed 150 total reps (5 minutes x 30 reps/minute). For each minute that an athlete is unsuccessful in completing 30 reps, a 500 M row penalty will be added on to the end of the workout. For best results tomorrow, keep the KB path slightly more vertical than usual by adding some slight arm bend into the equation. Also, limit the amount of movement the KB forces on you when it swings down between your legs.
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