Thursday, August 20th 2015
With a running clock spend 30 seconds at each exercise completing as many reps as possible. Immediately transition into the next exercise at the end of each 30 second work period. If you need to rest do not set the kettlebell down, instead rest with the kettlebell in the rack position.
Complete a total of three rounds. Rest 2 minutes between each round. If appropriate increase the weight over the previous round.
Kettlebell halo in clockwise direction +
Kettlebell halo in counter clockwise direction +
Right arm kettlebell turkish getups +
Left arm kettlebell turkish getups +
Right arm kettlebell swing +
Left arm kettlebell swing +
Two handed kettlebell swing +
Goblet squat +
Right arm kettlebell snatch +
Left arm kettlebell snatch +
Right arm kettlebell clean +
Left arm kettlebell clean +
Right arm kettlebell press +
Left arm kettlebell press
Accumulate 300 seconds in the FLR position ideally on a pair of rings.