Power Snatch – Work up to heavy double
5 x 33# / 3 x 53# / 2 x 63# / 2 x 63# / 2 x 73# / 2 x 78#

Back Squat – 3/3/3+
107# / 122# / 138# (3 reps with belt)


Complete 5 rounds:
1 minute – 15 KB Swings – 35#
1 minute –  Row max distance

*Alternate 1 minute bouts of KB Swings and max distance rowing.
*You have 1 minute to get 15 swings, the next minute row for max distance. Alternate this 5 times for a total fo 10 minutes.

1,190 total meters

The conditioning workout was from CrossFit football and it was a doozy. It looked like it would not be too bad, but it combines two things that seem easy (rowing, kettlebell swings) in your mind (or maybe it’s just my mind) but once you start doing them you wonder when and how you were suddenly lit on fire.

I don’t know why I look at a workout like that and in my head it’s like skipping through a sunny meadow full of wildflowers. Tra-la-la-la-la. But then when it comes to the actual application it’s like Frodo climbing up Mount Doom.

Perhaps I didn’t pay enough attention to Grover during Sesame Street when he demonstrated “near and far” and “pain and pleasure” and so on and so forth. Though, admittidly, I do not remember Grover doing kettlebell swings.


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