Skill:
Amateur
Squat 3×5
Bench 3×5
Collegiate
Squat 2 RM, 1 x max reps @ 80% of 2 RM
Bench 3×5 @ 80% of 1 RM
Professional
Squat 3×10 @ 60% of 1RM
Close Grip Bench 3 x 5 @ 80% of 1 RM
WOD:
One minute on…One minute off
30 KB Swings – RTG 70/53 RX 53/35
*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.
*Perform this workout with one minute of work and one minute of rest for a total of 10 minutes.
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.
*For every round not completed, perform a 10 burpees.
Post rounds completed and if any penalties were counted to comments.
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