physical. 01/08/14

    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.