Kettlebell – Friday, March 15th, 2019

Warm Up

10 min

– 6 kettlebell pullovers

– 3/3 half kneeling presses

– 6 inch worms

– 9 ring rows

– 50’ skip + 50’ backward run

 

Strength/Skill

9 min EMOM

Min 1 – 7-9 double kettlebell cleans, light

Min 2 – 4-6 double kettlebell cleans, med

Min 3 – 1-3 double kettlebell cleans, heavy

 

Conditioning

5 rounds, 20s work: 20s rest

– double kettlebell swings (24/16 kg)

– dead ball slam

1 min reset

5 rounds, 20s work: 20s rest

– double kettlebell front squats

– burpees