interval; Litvinov conversions

At Ute Park. Warmup with easy step-ups, lunges, pushups, med ball throws.

Litvinov intervals:
8 x goblet squat @ 70# KB (max speed on the concentric)
into ~50m resisted sprint dragging 53# KB on harness

5 rounds. Much easier than last time, but still tough.

In the Litvinov conversion the goal is to be into the spring before the squat weight hits the ground.

Then:
5 x swing clean & press @ 53 (each hand)
8 x swing snatch @ 53 (each hand)