3 rounds of:
6 Double kettlebell swing clean @ 50-60% of power clean 1RM
6 Double kettlebell front squat @ same
:30 sec. rest
Top of the 6th swing clean begins the front squat; Chosen weight remains in-hand for 12 lifts.
Then, 3 rounds of:
6 Chin-up
12 1-arm kettlebell swing (Left- As heavy as possible)
12 1-arm kettlebell swing (Right- As heavy as possible)
6 3/1000 Bodyweight row*
And then, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8) of:
Kettlebell kayak** (25lb. W, 35lb. M)
Today, a drop of more than 3 reps from round 1= Extra 50 kayak, completed at end.
*In the 3/1000 row, we hold ourselves for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
**Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. L + R side touch= 1 rep.