Timed Sets

Buy in:

• Russian Pullup Program
• day 8
• 4,3,2,2,1

WOD:

• Clean+Squat (= 1 rep) 
• 14kg
• alternating every 3 reps
• 10:00 NONSTOP
• 2:00 Rest

* 6 RPM
* this was hard today. really worked on form and getting low in the squat

• Swing/Jerk (16kg)
• alternating swings and jerks:
• :30/:30 2:00 swings
• :30/:30 2:00 jerks
• 3 rounds Rx'd --> did 4 rounds
• rest 1:00 at the end of 4 rounds

* 36 rpm swings
* 8 rpm jerks
* the 4th round of the swing/jerk combo was tough and put me over the edge! 
* I needed a full minute for recovery to continue with the presses.

• Press (14kg)
• switching after every 3 reps
• NONSTOP 4:00

* 6-7 rpm

NOTES:
* really hard workout today.