Workout for Sunday June 24th, 2012

June 23, 2012
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Skill Review
     – Single and Double Swing (Russian)
     – Single and Double Clean and Press
     – Double KB Front Squat

“Heavy Metal”

5 Rounds, not for time. Rest 2-3 minutes between rounds
This one is meant to be a low rep, heavy workout. Rx weight is 20kg/45# for Men and 12kg/25# for women. Advanced Men and Women can use 24kg/53# and 16kg/35# respectively

Round 1 = 5 Reps of the following complex
     – Double Kettlebell Front Squat
     – See-saw Press

Round 2 = 5 Reps of the following complex
      – Double KB Clean
      – Double Kettlebell Front Squat
      – See-saw Press

Round 3 =  5 Reps of the following complex
      – Double KB Swing
      – Double KB Clean

      – Double Kettlebell Front Squat
      – See-saw Press

Round 4 =  5 Reps of the following complex
      – Double KB Swing
      – Double KB Clean

      – Double Kettlebell Front Squat
      – See-saw Press
      – Push Up on KB’s

 Round 5 = 5 Reps of the following complex
      – Double KB Swing
      – Double KB Clean

      – Double Kettlebell Front Squat
      – See-saw Press
      – Push Up on KB’s
      – Renegade Rows (see video)