Kettlebell – Friday, February 8th, 2019

Warm Up

8 min

– 4/4 bench bird dogs

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

– 4/4 windmills

– 50’ side shuffle + 50’ skip

 

Strength/Skill

12 min EMOM

Min 1 – 5/5 one arm swings

Min 2 – 5/5 high pulls

Min 3 – 5/5 snatches

Repeat sequence until cap.  Start light; can increase load.

 

Conditioning

13 min AMRAP, double kettlebells

– 9 sumo deadlifts

– 6 cleans

– 6 push presses

– 3 front squats

– 50’ rack carry