Skill Work
Tabata Hand Stand Hold
Weightlifting
Front Squat (E3MOM 12 Mins 2 Front Squats at 90% of 1 RM)
4×3 @ 90% of 1RM
Metcon (Time) TIME CAP: 13 MINS
9-15-21
American Kettle Bell Swings 32/24
Toes to Bar
Today we have a classic rep scheme of kettlebell swings and toes-to-bar. The rep totals for each movement are rather small so if you’ve been thinking of bumping up your kettlebell weight this would be a good time to give that a go. You do not need to be able to do any of the rounds unbroken but you will want to get each set done in 2-3 sets. Make sure to keep your head and chest up as you swing the kettlebell and be sure you are able to control it overhead. If you are unable to get your toes to the bar while keeping the rhythm of your kip, lower your target so that you are able to work on the skill of linking your reps rather than slower reps just to get your toes to the bar