Kettlebell – Friday, September 8th, 2017

Warm Up

10 min

– 1/1 tactical Turkish get ups

– 3/3 single leg kettlebell swaps

– 5 goblet squats, hold last squat 30 s in bottom

 

Skill/Strength

9 min EMOM

Min 1, 4, 7 – 5 double kettlebell swings + 1 clean + 1 press

Min 2, 5, 8 – 1 double kettlebell swing + 5 cleans + 1 press

Min 3, 6, 9 – 1 double kettlebell swing + 1 clean + 5 presses

 

Conditioning

20 min partner AMRAP

– 40 one-arm swings (24/16 kg)

– 20 sledge hammer hits to tire

– 10 tire flips