Kettlebell – Friday, October 27th, 2017
Warm Up – 12 min
– 1/1 Turkish get up
– 3/3 single leg kettlebell swap
– 5 goblet squats (20-30 s hold last rep)
Strength/Skill
12 min
– 1 clean + 3 presses per arm
– 2 cleans + 2 presses per arm
– 3 cleans + 1 press per arm
Repeat ladder under cap. Increase load.
+
6 min EMOM
– 30 s rack carry, alternate arms each minute
Conditioning
5 min AMRAP heavy Russian swings.
You choose the weight.