10 minutes of:
5 Suitcase deadlift @ 3/4 BW
30 yd. Farmer carry @ same
3-5 breaths rest
Complete as many rounds as possible in allotted time. Use the same two kettlebells for deadlift and carry- top of the 5th deadlift begins the carry.
If designated weight creates or forces a compromised position, make an immediate adjustment. In the interest of maintaining steady and quality work throughout, short, specific rest is specified in each round.
Then, for time:
50 Band crawl @ 12- 14ft.
Once fundamentals are in place, attempt to alternate lead foot and hand touching target in each rep/ series of reps.
Then, at skill work weight, 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 light to moderate weight that allows you to safely complete all movements in sequence with limited interruptions.