Workout for Sunday June 24th, 2012

Skill Review
     - Single and Double Swing (Russian)
     - Single and Double Clean and Press
     - Double KB Front Squat

"Heavy Metal"

5 Rounds, not for time. Rest 2-3 minutes between rounds

This one is meant to be a low rep, heavy workout. Rx weight is 20kg/45# for Men and 12kg/25# for women. Advanced Men and Women can use 24kg/53# and 16kg/35# respectively

Round 1 = 5 Reps of the following complex
     - Double Kettlebell Front Squat
     - See-saw Press

Round 2 = 5 Reps of the following complex
      - Double KB Clean
      - Double Kettlebell Front Squat
      - See-saw Press

Round 3 =  5 Reps of the following complex
      - Double KB Swing
      - Double KB Clean

      - Double Kettlebell Front Squat
      - See-saw Press

Round 4 =  5 Reps of the following complex
      - Double KB Swing
      - Double KB Clean

      - Double Kettlebell Front Squat
      - See-saw Press
      - Push Up on KB's

 Round 5 = 5 Reps of the following complex
      - Double KB Swing
      - Double KB Clean

      - Double Kettlebell Front Squat
      - See-saw Press
      - Push Up on KB's
      - Renegade Rows (see video)