Climb to and find a kettlebell snatch 1RM
Using warm-up sets of no more than 2-3 reps per arm, and keeping total reps under 30 (15L, 15R) climb to your heaviest kettlebell snatch (from the swing). Controlled, organized lock-out constitutes a completed rep.
Then, 5 minutes of the following kettlebell complex:
1 + 1 + 1 = 1 rep. Goal is fluid, seamless transition from movement to movement, and hand-to-hand switches from side-to-side. Alternate arms as desired. Weight today is self-scaled and moderate.
And then, 5 minutes of:
“Burpees from the bottom”
”Burpees from the bottom” simply begin and end with your chest on the floor. Today, trainer will call out a specific number of reps and intersperse varied durations of rest between them, and athletes will remain with chest on the ground ready to go until directed (very similar to our sprint start). In a group, completing the designated number quickly will lead to a few extra breaths of rest between sets. If a set needs to be skipped due to fatigue, perform 20 additional burpees when the drill is over.
And finally, with a partner, 4 rounds of:
2 trips “Leader” @ 20 yd. each
2 trips “Follower” @ 20 yd. each
20 Abmat medicine ball pass @ 15lb. W, 20lb. M
1 minute rest
4 total trips + 20 sit-up = 1 round.
Follower: Drape a rope/ belt/ band around your partners hips and make them tow you. Put the brakes on by pulling your shoulders back and pushing your hips forward, keeping your guts tight, and leaving your weight on your heels. Arms are straight. Keep your legs wide so you don’t have to scurry around theirs.
Leader: Get low, stay on the balls of your feet, stay postured up, and drive forward with intent.