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