Kettlebell – Friday, May 11th, 2018

Warm Up

9 min

– 1/1 – 1 Turkish get up to hand + 5 active straight leg raises

– 20-30 s tall plank with shoulder taps

– 5 slow face the wall squats

– 20-30 s active hang

 

Strength/Skill

12 min EMOM

Min 1 – 7/7 1 hand swings

Min 2 – 5/5 high pulls

Min 3 – 3/3 snatches

Repeat until time cap.

 

Conditioning

12 min AMRAP

– 12 Russian swings (24/16 kg)

– 100’ shuttle run

– 50’ rack carry per arm

– 6 burpees