“Raining Blood” (Slayer – “Reign in Blood”)
5 Burpee box jumps*
7 KB swings– 55lb. M, 35lb. W
4:17- count rounds.
*Use care and focus on technique to not allow the burpee box jump to turn into a wiggly, flailing mess.
The burpee should be tight and explosive, using good midline stability and control to snap us up off the ground.
The beginning/ end of the jump should resemble a loaded-hip KB swing position, start to a hang clean, or an increment of our squat.
Use movements and positions we know and do well- don’t let fatigue “invent” new ones.
Then, skill work:
Link together 3 or more different kettlebell lifts into a cohesive, flowing sequence. Be as creative as you’d like, and make sure you can perform the lifts/ series of lifts with equal proficiency on both sides.