warm up:
16kg
:30 swings/:30 planks for 5:00 nonstop
Fitter, Happier, More Productive
2 Hand Swing - 2, 4, 6, 8, 10
One Arm Swing - 2L+2R, 4L+4R, 6L+6R, 8L+8R, 10L+10R
Racked Front Squat to Press - 2L+2R, 4L+4R, 6L+6R, 8L+8R, 10L+10R
Snatch - 2L+2R, 4L+4R, 6L+6R, 8L+8R, 10L+10R
It’s So Easy...
Snatch - 10 reps
One Arm Long Cycle Clean and Jerk - 10 reps
Reverse Lunges - 10 reps
Single Arm Kettlebell Row - 10 reps
never putting the bell down, starting with the right side, when all exercises are complete move to the left
NOTES:
both complexes from Pat Flynn
both done with the 12kg - both one time through
fitter happier... 15 min.
its so easy: 6 min.
FUN!! and tough!
