100 reps “Kettlebell Complex”*:
V. 1: Swing clean + 1-arm swing + Snatch= 1 rep
V. 2: Fig. 8 + 2-arm swing (to chin) + 2-sec. OH swing**= 1 rep
Pick one version and stay with it throughout.
Alternate L to R as desired, rest 3 breaths as needed (no less than 3 reps between rest).
*Link together 3 or more different kettlebell lifts into a cohesive, flowing sequence. Be as creative as you’d like, and make sure you can perform the lifts/ series of lifts with equal proficiency on both sides. Today, use one of the combinations listed above.
**2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral, straight spine and active shoulders at all times. (Keep your back straight and push the weight to the ceiling.)