On a 12-minute descending clock, accumulate as many rounds as possible of:
2 Double kettlebell swing clean (35lb. x 2 W, 55lb. x 2 M)
4 Double kettlebell push press (35lb. x 2 W, 55lb. x 2 M)
8 Box step** @ 50-60% BW
12 Knees-to-elbows
If the designated weight creates or forces a compromised position, make an immediate adjustment. We want to hustle today, but not rush- move specifically and efficiently. Speed is never a substitute for form.
Then, skill work:
Front roll
Back roll
Headstand
Handstand
Rope climb
Practice each with the goal of making noticeable improvement in position, execution, and fluidity. Headstand/ Handstand: 5-10 minutes. Front roll/ back roll: 20-30 reps. Rope climb: 5 reps.
And then, read:
Mental #91- “Concept vs. Execution“
**Demand upright posture and lots of tension to keep each step safe and useful. Drive through the hip and up- not forward- in each step. Today, before scaling weight, change the height of the stepping platform- chosen height should not put the knee above the hip.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!