Kettlebell – Friday, August 30th, 2019

Warm Up

9 min

  • 3/3 bottoms up presses
  • 3/3 bench bird dogs
  • 6/6 overs and unders
  • 6 goblet squats, hold last rep 20-30 s
  • 30’ bear crawl + 30’ leg kicks

Strength/Skill

4x, 3 min clock

  • 3/3 dead cleans, light
  • 3/3 cleans, light
  • 1/1 clean x 3, heavier

Conditioning

30 cal row, then

5 min AMRAP

  • 10 Russian swings (24/16 kg)
  • 15 heavy rope single unders

2 min AMRAP – max cal row