Today: Complete in order uninterrupted, or broken in half x 2, keeping the movement order the same.
If needed, keep rest short and specific. Mace swing: Scale movement and weight to ability. Move and breathe specifically- no lazy reps.
Then, skill work:
At skill work weights, practice mechanics, add crispness to technique, and identify troublespots. Perform enough reps of each to make progress, and keep the weights light.
Under 1 year: Practice kettlebell snatch from the swing, and add in 2-arm variation if appropriate. Over 1 year: Practice from swing (1 or 2 arm) or from floor (1-arm).
*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. Today, L + R side touch= 1 rep.