11_12 Wed CRF day

Tested
1 arm KB swing
Front squat with 1 KB
KB Snatch
Ring rows
--all were great, snatch was ok

Circuit style, do each one and then repeat
4 EE!!! Allow more rest between sets if needed or pause during set to keep perfect form

I) 1 arm swing
24 x 15/15 for 4 sets

2) KB Front squat with push press
16 kg x 10/10 (L and R arm) for 4 sets
**rest position if needed is at lock out
Used eye position also

3) Ring rows (feet up on a bench, palms down)
BW x 10 for 4 sets

Avg HR 141bpm
Total time18:48
RPE about 7 (out of 10)
15 sec rest, 1 min avg 126 bpm