Smith and Esch Strength and Conditioning for Friday December 18th, 2015

Warm-up: 15min

SSP: 5min

Kettlebell Sport:

Using a weight that is a bell lighter than your competition weight, for 10 minutes perform; 4 acceleration pulls, 3 cleans, 2 jerks, and 1 longcycle. Pace is not a concern during this drill. Technique and rhythm are the only real focus.

Then

Perform 3 rounds of Deadlift at 75% for 10 reps, followed by 10 head cutters with your competition weight bell.

Then Stretch