Kettlebell – Friday, March 8th, 2019

Warm Up

6 min

– 3/3 windmills

– 3/3 single leg swaps

– 24’ bear crawl

– 24’ backward walking lunges

 

Strength/Skill

6 min – Work up to heavy 3 rep strict press per arm (1 clean + 3 presses).

6 min – Max strict press singles per arm (use one bell size lower than part 1.)

 

Conditioning – Teams of 3

4 min AMRAP

A. 100’ prowler push

B. Russian swings

C. Plank

4 min AMRAP

A. 10 Single leg plate jumps

B. Goblet squats

C. Rest

4 min AMRAP

A. 6 Snatches

B. Rest

C. Overhead hold

In each 4 min AMRAP partners rotate after movement A reps are completed.