Kettlebell snatch:
Climb to a new 1RM using warm-up sets of no more than 5 reps (each arm) before adjusting weight. Rest as needed, and keep total number of lifts under 40. (Ex. 5L + 5R x 2, 3L + 3R x 2, 1L + 1R x (up to) 4)
Then, 10 rounds of:
1 Sprint start
10 Air squat
6 360 sit-up
(:15 sec. rest- If needed, use in only 5 of the 10 rounds)
Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint wp-contentroximately 20 yd., and immediately perform squat and sit-up.
And then, as quickly as possible:
50 Kettlebell halo (35lb. W, 55lb. M)
50 Bodyweight row
Sets may be broken and interspersed into 5 x 10, or 2 x 25.