Kettlebell – Friday, June 22nd, 2018

Warm Up

10 min, light kettlebell

– 3 military presses + 1 reverse Turkish get up.  Alternate arms.

 

Strength/Skill

12 min EMOM

Min 1 – 5-7 light double kettlebell cleans

Min 2 – 3-5 medium double kettlebell cleans

Min 3 – 1-3 heavy double kettlebell cleans

Min 4 – 1 medium double kettlebell clean + 30 s rack carry

Repeat sequence until time cap.

 

Conditioning

12 min

A.  7 min AMRAP

– 7 double kettlebell swings (20/12 kg)

– 7 box jump overs (24/20)

B.  5 min to establish max wt for 100’ farmer carry (can use kettlebells or dumbbells).