Kettlebell- Friday, June 9th, 2017

Warm Up

8 min

– Reverse Turkish get up to floor.  Clean & press kettlebell to overhead lockout to begin.  Alternate arms. Use a light kettlebell or 10 lb plate held upright with pinch grip.

 

Strength and Skill Practice

4x, 3 min clock

– 3 single leg deadlifts per leg.  Can increase load each round.

– 10 banded Russian swings

 

Conditioning

12 min AMRAP

– 6 one-hand Russian swings (24/16 kg)

– 5 cleans

– 4 alternating reverse lunges (hold kettlebell in rack)

– 3 front squats

– 2 military presses (or push presses)

– 1-100′ shuttle run

Alternate arms each round.