6 rounds of:
2 Double kettlebell clean (45lb. x 2 W, 70lb. x 2 M)
4 L-pull-up/ 6 Strict pull-up/ 8 Kipping pull-up/ 12 Jumping pull-up
12 Kettlebell “Short swing“* (55lb. W, 78lb. M)
Pull-up variation may change each round as needed/ desired. Start with the most difficult version possible.
If the designated clean/ swing weight creates or forces a compromised position, make an immediate adjustment.
Then, 1 round of:
Kettlebell Sequence #1
Around-the-body pass (Left)
Around-the-body pass (Right)
Figure 8
2-arm OH swing
Swing clean and press (5L, 5R)
Halo
Hand-to-hand 1-arm swing
Snatch (5L, 5R)
Goblet squat
Using the same single kettlebell throughout, perform 10 total reps of each movement in order. Today, choose a moderate weight that allows you to safely complete all movements in sequence with limited interruptions.
*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of driving as much weight as structurally possible to just below chin height. Today, use weights designated above.