30 Overhead swing
15 Goblet squat @ same
30 1-arm swing/ H2H swing
15 Goblet squat @ same
30 Kettlebell swing (To chin)
15 Goblet squat @ same
Weight today is self-scaled and varies from movement to movement; Select challenging weight for each based on setting the kettlebell down one time in each set. Squat weight mirrors swing weight in each set. Position considered, squat sets are uninterrupted.
1 minute rest, then 3 rounds of:
15 Power swing @ 20lb. W, 30lb. M
5 Goblet squat @ same
And then, skill work:
Kettlebell lifting
Select 2-3 movements and spend time enough to make technique adjustments and progress with each.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!