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#