8/27/11

Today we are going to do a modified Bear complex from our friends at Crossfit, plus a rub or two of our own.  All you need is one kettlebell and a little room.  Usually this is done with a barbell, but use what you have.  So, warm up with joint mobility and dynamic movement.  Once you are good to go get after it.

All of these movements equal 1 rep.
The progression goes like this:

single arm swing
clean and front squat
snatch
overhead squat

5 reps per arm
100m run
20 mins amrap

Cool down, have a nice day..