Kettlebell METCON Wednesday 15th September

10 minutes Dynamic Mobility Warm-up

5 minutes Kettlebell Mobility work

Then:

Choose 12, 16, 24 or 32kg Kettlebell

5x Double hand Swing +

5x Single Arm Swing (L + R) +

5x Cleans (L + R) +

5x Push Press (L + R) +

5x Squat (L + R) +

5x Snatch (L + R)

60 seconds rest

Complete 3 rounds

Then:

3×5 Finger Pull-ups

Then:

10x Single Arm Floor Chest Press (5 each side) +

10x Clap Plyometric Press-ups

Rest 60 seconds between rounds

Complete 3 rounds

Then:

Partner work:

20x Renegade Rows (10 each side) +

Continuos Burpees untill the partner finishes Renegade Rows

Then:

3×10 Frog Crunches

Then:

Shoulder Dislocation and Cool down