Kettlebell – Friday, October 20th, 2017

Warm Up – 10 min

– 5 goblet squats (20s hold last rep)

– 5/5 halos in tall kneeling

– 1/1 partial Turkish get up to sit (increase load each round)

 

Skill/Strength – 15 min

4 rounds

РPerform 1 snatch, one-arm swing, Russian swing, or deadlift every 15s using each of 10 kettlebells arranged lightest to heaviest.  Alternate arms each round.

 

Conditioning – 12 min AMRAP

Alternate rounds with a partner

– 150 m row

– 10 Russian swings (32/24 kg)

– 5 push-ups