SKILL – Overhead Carry
Spend 10 minutes carrying a kettlebell without putting it down. Use one Kettlebell. Start with overhead carry on right arm. When you need to drop to rack carry on right arm. When you need to drop to suitcase on right. When you need to switch again go to overhead on left. Follow the same progression.
STRENGTH – Front Squat
METCON – With a partner:
Complete as many wall balls as possible. Partner will be completing a 50 foot lunge. When partner completes the lunge, both partners will complete 25 slam balls as a team before switching positions.
Level 1 – 20/14, 30/20, Lunge overhead with 50/35 lb dumbbell
Level 2 – 20/14, 30/20, Lunge overhead with 35/20 lb dumbbells
Level 3 – 14/10, 25/15, Lunge with DB in goblet – 35/20 lb
Level 4- 10/6, 20/10, unweighted lunges