physical. 04/09/15

    10 Turkish Get-up (2L, 2R x 2, 1L, 1R) @ 60% of 1RM

    Then:

    30 Dumbbell power snatch @ as heavy as possible in 3-rep sets
    20 Kettlebell full-range high-pull @ as heavy as possible in 5-rep sets
    10 Slam ball @ 35lb. W, 50lb. M
    :20 sec. rest
    10 Slam ball @ 25lb. W, 40lb. M
    :20 sec. rest
    10 Slam ball @ 15lb. W, 30lb. M

    If designated slam ball weight creates/ forces a compromised position, make as minor an adjustment as necessary to continue safely. Alternate arms every 3 reps in dumbbell power snatch; If rest is needed in it, or the full-range high pull, keep it to 3 breaths.

    And then, skill work:

    Kettlebell snatch
    Headstand/ Handstand
    Tumbling
    (Front roll, back roll, side fall)

    Practice each with the goal of making noticeable improvement in position, execution, and fluidity. Kettlebell snatch: 30-40 rep @ skill work weight. Headstand/ Handstand: 5-10 minutes. Front roll/ back roll: 20-30 reps each.

    Learning.Heather, Shawn. Teaching/ learning the kettlebell press.