Smith and Esch Strength and Conditioning

Warm-up: 15min

SSP: 5min

Kettlebell sport:

"Kettlebell Mountain"

Using -4kg to comp. weight, using 2 bells do:

1 cleans + 1 Jerks + 1 Longcycles +1 Front rack squat                                                                                  2 cleans + 2 jerks +2 Longcycles + 2 front rack squats                                                                   3cleans + 3 jerks +3 Longcycles + 3 front rack squats
4cleans + 4 jerks +4 Longcycles + 4 front rack squats  
5cleans + 5 jerks +5 Longcycles + 5 front rack squats
4 cleans + 4 Jerks + 4 Longcycles + 4 Front rack squats                                                                           3 Cleans + 3 Jerks +3 Longcycles + 3 front reack squats                                                                           2 Cleans + 2 Jerks + 2 Longcycles + 3 front rack squats                                                                            1 Clean + 1 Jerk + 1 Longcycle + 1 front rack lunge                            

Every time you set down the weight you have 10 burpee pull-ups

Then:

Doing 1 round every 3min. Do 4 rounds of:

10 weighted skull crushers with bar + appropriate weight     

10 Dips ( your choice of rings, boxes, or bench)

10 dive bomber push-ups

Then

Stretch