Skill
8 rounds:
20 seconds of sandbag cleans
40 seconds of rest

We’ll be dusting off the sandbags for the skill work today, and then revisiting them for Friday’s workout. Our lightest sandbag is 45 pounds, but if that is too heavy for you you can use the same clean technique on a 30 or 20 pound medicine ball.

Workout of the Day
5 rounds for time, with a 20 minute cap:
20 kettlebell swings
400 m run

Your swing weight should be light enough to allow you to hit the majority of your rounds unbroken; if you want to make up time on this workout, you’ll need to do it on the run.

standard: 16/12 kg, 400 m run/row/ski or 1000 m bike
rx: 28/20 kg, run
sport: 32/24 kg, run
metcon: 4×3:00 on, 1:00 off