AMRAP – 20 Minutes
– 12 KB Swings (One Arm)
– 9 KB Rows (One Arm)
– 6 KB Cleans (One Arm)
– 3 KB Presses (One Arm)
Day: December 16, 2009
Weighted Pullups
– 3 x 3 reps
– 3 x 1 reps
Standing Press
– 3 x 5 reps
– 3 x 3 reps
– 3 x 1 reps
AMRAP – 20 Minutes
– 12 KB Swings (One Arm)
– 9 KB Rows (One Arm)
– 6 KB Cleans (One Arm)
– 3 KB Presses (One Arm)
Weighted Pullups
– 3 x 3 reps
– 3 x 1 reps
Standing Press
– 3 x 5 reps
– 3 x 3 reps
– 3 x 1 reps