Warm-up: Joint Mobility/Dynamic
KettleBell LP (Double Bell): Deload Final Week
12 minute AMRAP
Max Rep KB Jerk right arm
Max Rep KB Jerk left arm
Run 50 Meters
*Jerks can be done with any size kettle bell you like. It doesnt matter as long as it’s heavy. But keep the goal in mind of getting at least 10 reps reps on your dominate arm to start the work piece. Be sure to warm this up and be realistic on what size bell your using and your familiarity with one of that weight.
B) Max Effort Carry
Take a Kettlebell not exceeding 70/53 and perform a suit case carry out as far as you can. Once you can longer carry the bell, do to grip or poor positioning set it down. Rest and then return on the left side trying to match the return distance without setting it down.
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)