Preparation: Warm-up of your choice…(note movements used and time in your comments)
Focus : Power Clean Ladder to 125# One round max reps at 125#. Then 80#x5 – 95#x5 – 105#x5.
Pull-ups: 3 Rounds of 6 Arm Scissors, 2 pull-us. Rest 60 seconds. Then perform 8-7-7-6-5 pull-ups.
Storm: For Time 300 Kettlebell Swings (KBS). Perform three rounds as follows 10: Kettlebell Swings (KBS), 15: KBS, 25: KBS, 50: KBS. Use a kettlebell weight that you know you can swing 25-30 times unbroken. Rest no more than 30 seconds between sets and no more than 2 minutes between rounds. Now is the time to increase kettlebell weight if you feel you can move up and maintain good form.
Finish: Row: set the damper on a C2 rower at 4-5. Then perform 3 rounds of 18 hard pulls followed by 1 minute of A. Plank B. Leg Lifts C. Hollow Rock. (Record meters rowed in round 1 and 3)