Kettlebell – Friday, September 28th, 2018

Warm Up

10 min

– 1/1 reverse Turkish get up with wall ball or dead ball on shoulder

– 1/1 partial Turkish get up to sit with wall ball or dead ball on shoulder

Repeat until time cap.

 

Strength/Skill

90 s clock, 2 rounds

1) 5/5 front squats + 50’ rack carry, light kettlebell

2) 3/3 front squats + 50’ rack carry, medium kettlebell

3) 1/1 front squat + 50’ rack carry, heavy kettlebell

 

Conditioning

For time:

18-12-6

– Russian swings (28/20 kg)

– Ring rows

– Plate jumps, alternating single leg (2-45#/1-45#)

+ 250 m row after each round.