4 rounds of:
20 Kettlebell “Short swing“* @ 55lb. W, 78lb. M
10 Double kettlebell swing clean (35lb. x 2 W, 55lb. x 2 M)
Then, 1 Tabata interval each of:
Airdyne
and then,
Weighted Abmat sit-up** (35lb. W, 55lb. M)
Tabata interval is 20 seconds work, 10 seconds rest for 8 rounds. Today, complete all 8 rounds of Airdyne and transition immediately into 8 rounds of sit-up. Airdyne: Match RPM or revolutions throughout. Abmat: Match reps.
And then, skill work:
Kettlebell snatch (1 and 2 arm)
Practice with the goal of making noticeable improvement in position, execution, and fluidity. Keep the total number of lifts to 50. All lifts are performed at skill work weight (50% or less of 1RM).
*”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.
**Keep kettlebell/ weight anchored at the solar plexus or above in each and every rep.