Workout of the Day: August 3rd

Joint Mobility Exercises
Pump Stretch
Standing Halos
½ Kneeling Halos 5 reps each direction per side

Swings
10 seconds, 20 seconds, 30 seconds repeat 2x (1:1 work rest ratio)
Intensity: Medium Kettlebells (Men 20-24kg, women 10-12kg)

Double Kettlebell Complex4 techniques (2 explosive lifts > 2 grinds ) x 5 reps each without setting the kettlebells down.
Intensity: 10 rep max bells.
Volume: 6 sets.
Density: Approx 75 sec – 120 sec rest between sets

5-minutes: Active rest and RKC Armbar stretch

10 Minutes of Snatches
Intensity: Use the kettlebell closest to your snatch test size bell that you use safely for the duration
(Men: 24kg kettlebell, Women: 16kg kettlebell)
Minute 1: 9 left, 9 right
Minute 2: 10 left, 10 right
Minute 3: 8 left, 8 right
Minute 4: 10 left, 10 right
Minute 5: 7 left. 7 right
Minute 6: 10 left, 10 right
Minute 7: 6 left, 6 right
Minute 8: 10 left, 10 right
Minute 9: 5 left, 5 right
Minute 10: 10 left, 10 right

5-minutes stretching