Workout for Sunday May 20th

Skill Review
     – Swing Practice / Corrections
     – KB Clean Review and Practice
     – Snatch Review and Practice
     – Intro to the Kettlebell Clean & Jerk

     “The 12:00 Kettlebell Complex…from Hell! “

for 12 minutes perform each of the following movements on the minute. For one handed movements, you will switch hands at the :30 mark within each minute. Do NOT put the KB down for the entire duration of the workout!!!

     One Arm Swings R/L
     Cleans R/L
     High Pulls R/L
     Snatch R/L
     Jerk R/L
     Single Leg Deadlift R/L
     Reverse Lunge R/L
     Military Press R/L
     Front rack squat R/L
     2 Hand Swing
     KB Swing Burpees (yep, not a typo…I said Swing Burpees!)
Men Rx = 16kg (35#)
Men Scaled = 12kg (25#)

Women Rx = 12kg (25#)
Women Scaled = 18#