Thursday 9-29-16

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:30min

  • Kettlebell Snatch (3x Each hand)

Form: 12 reps
Con: 18 reps
Int: 24 reps
Reps don't need to be"unbroken" but only rest is overhead and the weight must fall from overhead not hit the shoulder on the way down.

Metcon

  • Tabata Airdyne (Calories)

:20/:10 X 8