Kettlebell “Odd Lifts”, mace lifting, and sledgehammer skill development/ practice:
At skill work weights, practice two movements with a kettlebell, two with a mace, and two with a hammer, and make improvement in each. Start with the basic variations of each, and add difficulty/ weight as wp-contentropriate.
Suggestions include:
Kettlebell:
Slam dunk (Stationary and with step)
Partial speed snatch
Figure-8 flips
Mace:
Pendulum (Front and back + shove)
10-2
360
Hammer:
2-Hand tire smash
Hand-to-hand tire smash
1-Hand tire smash
1-Hand tire smash with switch
Then, on a 4-minute descending clock:
40 Kettlebell Figure-8 @ 35lb. W, 55lb. M
40 Medicine ball throw (wall- 12lb. W, 16lb. M)
40 2-Hand tire smash @ 6lb. W, 10lb. M
Work hard, move deliberately, and- as always- attempt to complete the task, not run out the clock. If designated weights create compromised positions, or force set interruption, adjust one interval down and continue safely.