am shift @ 5:15, pm shift @ 8, pick one
Warmup: frog stretch, wall squats, cossack squats, 20 swings L/R, get a feel for kb windmill
BS 1x? @225# but leave 1 rep in the tank. Rememberize that number.
4 min (2 min L/2 min R):
Clean
Squat
Press
(Rise from the squat locked out, rest in the rack position, kb never touches the ground)
Rest 2 min
10 kb c&j L/R to 100
Rest 2 min
30 L/R 1 arm swings or 60 heavy swings, 1 set
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