Kettlebell – Friday, October 5th, 2018

Warm Up

8 min

– 10 pullovers

– 5/5 active straight leg raises

– 5 goblet squats (hold last rep 20-30 s)

– 10 hollow rocks or 15-20 s hollow hold

 

Strength/Skill

2 rounds, 90 s clock

1) 3 cleans + 1 press + 1 squat, l/r

2) 1 clean + 3 presses + 1 squat, l/r

3) 1 clean + 1 press + 3 squats, l/r

 

Conditioning

4 min AMRAP

– 18 mountain climbers

– 12 Russian swings (24/16 kg)

– 6 walking lunge steps

Rest 2 min

4 min AMRAP

– 6 push-ups

– 12 lateral plate jumps (3-45#/2-45#)

– 18 Russian swings