Tuesday, 11 August 2009

FMP - Operation Knock Knock - 8/8/09

Approach the Neighborhood

Run 400 Meters

Assault 1st Residence


100 DARC KB Swings (standard KB swing – alternating hands at the top of each swing)

Assault 2nd Residence


Sprint 200 Meters

50 KB Clean – Thruster (Re-clean the Kettlebell every rep)

*Alternate sides as needed to get all 100 Clean – Thrusters done with no break

Assault 3rd Residence

Sprint 200 Meters

100 KB Snatch

*Alternate sides as needed to get all 100 Snatches done with no break

Assault 4th Residence


Sprint 200 Meters

50 Clean and Press

* Alternate sides as needed to get all 50 Clean and Press done with no break

Assault 5th Residence


Sprint 200 Meters

Tactical Lunge 100 Steps (pass the Kettlebell between the legs with each step)

*Move to Extract Vehicles

Run 400 Meters

cheers
Rob

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