Kettlebell – Friday, November 3rd, 2017

Warm Up

7 min

– 3/3 waiter presses

– 6 squats to press

– 3/3 chops (half kneeling stance)

– 6 pullovers

 

Skill/Strength

12 min AMRAP (for quality)

– 3 one hand swings + 1 clean + 1 press each arm

– 1 one hand swing + 3 cleans + 1 press each arm

– 1 one hand swing + 1 clean + 3 presses each arm

Repeat sequence until time cap.  Can increase load.

 

Conditioning

12 min AMRAP

– 5 suitcase deadlifts (dbl 32 kg/dbl 24 kg)

– 25’ farmer carry

– 5 push-ups (on kettlebell handles)

– 10 Russian swings

Add 1 swing each round.