physical. 11/13/14

    12 Bottoms-up Turkish Get-up @ base weight (1L, 1R x 6)
    8 Turkish Get-up @ 30-40% of 1RM (2L, 2R x 2)
    4 Turkish Get-up @ 60-70% of 1RM (1L, 1R x 2)
    2 Turkish Get-up (As heavy as possible @ 1L, 1R)

    Rest any time during the sets, and alternate arms as desired. Prior to 2-rep set, add a 2/1000 pause to any transition point that you are struggling with.

    Then, skill work:

    Whatever we need the most.

    Suggestions include: Double-under, 2-arm kettlebell clean, kettlebell snatch, mace 360, power clean, tumbling.

    Practice several of the movements above, and note improvement in each. Start with the basic versions, and practice more difficult variations as appropriate.