Thursday 6-9-16

Warm-up:15min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Weightlifting:25min

  • Pull-up / Chin-up (5x12)

These should be strict (use a band as needed) Intensity do Wide Grip

Metcon:7min

  • Form: Metcon (AMRAP - Rounds)

7min AMRAP
8 Kettlebell Lunge R/L (hand & Foot)
16 Mountain Climbers

Right/Left on the Lunges is referring to what hand not what foot.  Step out with opposite foot.  This is more about torso work.

  • Con: Metcon (AMRAP - Rounds)

7min AMRAP
20 Kettlebell Figure 8s (24/16)
30 Mountain Climbers

https://youtu.be/bn52a35fPFs

Count each hand pass

  • Int: Metcon (AMRAP - Rounds)

7min AMRAP
20 Kettlebell Figure 8s (32/20)
30 Side-hop Mountain Climbers