Tuesday 10.20.15 – KB Snatch ladder (but no zombie KB’s)
Skill: Skill: Kettlebell Snatch Ladder practice. Work up to heaviest KB/ DB possible with each hand.
*Start with the lightest KB, and attempt at least 1 good rep with each hand.
**Do not move up if you are letting the KB crash and bruise your forearm. Fix the form first!
Goal: Can you do the 100# DB/ 70#KB?
Conditioning: 5 rounds for time:
– 12 Walking Lunges – 6/ leg (Performance: 35-40% of Back Squat 1 RM, Fitness: Barbell – 10% of Back Squat 1 RM, Health: hands clasped behind head – stay upright!)
– 12 Ring Dips (Performance: Strict Ring Dips, Fitness: Kipping Ring Dips or Ring Push Ups, Health: Box Dips with feet assist)
– 30 Double Unders (Fitness: Double unders or reps running in place Health: reps Jump Rope running in place