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

WOD

“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!)

Plank

Men Rx = 16kg (35#)

Men Scaled = 12kg (25#)

Women Rx = 12kg (25#)

Women Scaled = 18#