physical. 08/06/15

    Full circle.

    Work as long as possible:

    5 1-arm kettlebell front squat @ 1/4 BW
    :20 sec. rack hold

    Switch arms as desired without putting kettlebell down. If working in a group- Those ending early perform rounds of :20 sec. anchored squat @ 1/4 BW + 5 air squat until all remaining workers finish.

    Minimum 2 minutes rest, then, 6 rounds of:

    6 Kettlebell suitcase deadlift @ (up to) 1+1/2 BW
    1 Farmer carry (20 yd. @ same)
    6 Dip (Scaled to ability in each round)
    :30 sec. rest

    Farmer carry begins at the top of the 6th deadlift. Move quickly and in excellent positions, and maximize rest through smart breathing and focus on the remaining tasks at hand. Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.

    And then, at skill work weight, 4 rounds of:

    Mace complex:

    2 Squat
    6 360
    4 Squat
    8 10-2
    100 Jumprope

    Recommended weight is 8kg. W, 10kg. M. If no mace is available, use heaviest sledgehammer you can find and safely move. If one of the movements in the complex is missing, simply repeat the one you have (I.E. If you know 360, but not yet 10-2, repeat 360 for the 8-rep set). Today, mace complex is both skill work and conditioning work- if one piece of the puzzle is missing, stop and find it.1-ar