08-15-12 WOD

Simple Sets
5 Minutes:
30” Hollow Rock / 30” Super Man

Skill
Single Kettlebell Clean & Jerk
One-Arm Kettlebell Hand Switching

KBC
5 Minutes:
Single Bell Long Cycle (Clean & Jerk)

To be performed at heaviest weight possible with good form.
*Setting the bell down before 5 minute elapses terminates the set.
*Unlimited hand switches permitted.

SWOD - Squat

1.) Establish a Heavy Double
*Perform no more than 5 sets including your warm up
*Just Heavy, Not necessarily a 2RM

2.) 3 x 3 Tempo Lift
Tempo = 50x2
Rest 1 Minute Between sets.

This means spend 5 seconds descending from full lockout to the bottom of the squat (your platform partners will help you count this time interval). Once in the “hole,” explode upward (i.e. spend 0 seconds in the hole) to the standing position. Spend 2 seconds in the standing position before bringing your second descent. Perform 3 sets of 3 reps in this manner, resting 1 minute between sets of three. Use a MODERATE percentage of your heavy double.

Cool Down
After you have cleared your platform and helped those around you do the same...
Run to the Tracks & Back x 2