04052013

Happy Birthday “Sam”

Mad  "Kettle Bell" Saturday

Warm up (unbroken)

100 H2H KB Swings

2 swings + 1 Clean (30 sec L / 30 sec R)

1 swing + 1 clean (30 sec L / 30 sec R)

Cleans (30 sec L / 30 sec R)

2 swings + 1 C & J (30 sec L / 30 sec R)

1 swing + 1 C & J (30 sec L / 30 sec R)

Clean & Jerk (30 sec L / 30 sec R)

2 swings + 1 snatch (30 sec L / 30 sec R)

1 swing + 1 snatch (30 sec L / 30 sec R)

Snatch (30 sec L / 30 sec R)

WOD (unbroken)

Cadence sets 10,5,3 sec

1 Min left - 1 Min Right

* Clean

* Clean & jerk

* Snatch

Start with 1 clean every 10 sec for 1 min then swap hands and perform 1 clean every 10 sec for 1 min.  Then swap hands and complete 1 clean & jerk every 10 sec for 1 min then swap hands and perform 1 clean & jerk every 10 sec for 1 min, then contine with snatches. Next round perform 1 clean every 5 sec for 1 min then swap hands and perform 1 clean every 5 sec for 1 min. Then continue same pattern for Clean & jerk and snatch. Last round perform 1 clean every 3 sec for 1 min then swap hands and perform 1 clean every 3 sec for 1 min. Then continue same pattern for Clean & jerk and snatch.  This will take 18 mins.  Try to complete unbroken (without putting the KB down).