physical. 06/11/15

Agents text.

At skill work weight, 2 rounds of:

Kettlebell Sequence #1

Around-the-body pass (Left)
Around-the-body pass (Right)
Figure 8
Overhead swing
Swing clean and press (5L, 5R)
Full-range high pull
Halo (5L, 5R)
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 (note L & R). Today, skill work weight is max 25lb. W, 45lb. M. Hammer details, ask questions, and rest as needed between movements.

Then, at same skill work weight, 1 round of:

Kettlebell Sequence #2

7 1-arm swing (Left)
5 Snatch (Left)
3 Turkish Get-up (Left)
1 Windmill (Left)
7 1-arm swing (Right)
5 Snatch (Right)
3 Turkish Get-up (Right)
1 Windmill (Right)

Position considered, use the same single kettlebell throughout each sequence. Weakest lift in the sequence dictates weight.

And then:

800m walk with 1/4 bodyweight in the kettlebell 1/2 halo position

If needed, sandbag at 1/2 BW may replace kettlebell at 1/4 BW.

Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!

Movement Library