physical. 09/22/15

Group. Walking lunge.
Group. Walking lunge.

Positional and mechanical improvement:

Double kettlebell lifts

Beginner/ Intermediate: Clean from floor, clean from swing, front squat, press + push press

Advanced: Clean/ swing clean + front squat, clean/ swing clean + push press, Thruster, snatch

At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in each. Start with the basic variations of each (moving back to single kettlebell as needed), and add difficulty/ weight as wp-contentropriate.

Then, as quickly as possible:

25 Kettlebell swing @ 35lb. W, 55lb. M
5 Breaths
25 Kettlebell swing @ 35lb. W, 55lb. M
25 Push-up
5 Breaths
25 Kettlebell swing
@ 35lb. W, 55lb. M
25 Straight jump
5 Breaths
25 Kettlebell swing @ 35lb. W, 55lb. M
25 Jumping pull-up

Weight is light, pace should be vicious, position should be meticulous. Take no rest outside the designated 5 breaths.