“As seen on Froning TV”

A) Strength: Kettlebell Complex; 12min EMOM; kettlebell doesn’t touch the ground until complex is completed. Recommended weight is (53/35), but scale up or down as needed. Dumbbells are ok too.

Min 1 – 3 kb hang power snatch right, 3 Kb clean and jerk right, 3 kb OHS right

Min 2 – 3kb hang power snatch left, 3 kb clean and jerk left, 3 ohs left

B) Wod:

10 Russian Swings (70/53)

10 Burpees

200m Run

5 Rounds for time

Score: weight used for complex, and metcon time

Image

Image

Image