At a light to moderate weight, 1 round of:
Kettlebell Sequence #1
Around-the-body pass (Left)
Around-the-body pass (Right)
Figure 8
Overhead swing
Swing clean and press (5L, 5R)
Full-range high pull
Halo (5L, 5R)
Hand-to-hand 1-arm swing
Snatch (5L, 5R)
Goblet squat
Sequence #1 consists of 10 total reps of each movement (note L & R).
And then, 1 round of:
Kettlebell Sequence #2
7 1-arm swing (Left)
5 Snatch (Left)
3 Turkish Get-up (Left)
1 Windmill (Left)
7 1-arm swing (Right)
5 Snatch (Right)
3 Turkish Get-up (Right)
1 Windmill (Right)
Position considered, use the same single kettlebell throughout each sequence. Weakest lift in each sequence dictates weight.
Then, after examining your training week to date, choose an wp-contentropriate Benchmark.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!