(Specialty warm-up: 10 kettlebell Figure-8, 2L, 2R kettlebell halo + 5/1000 extension) 5 rounds of:
20 Kettlebell Figure-8 @ as heavy as possible in each round
10 Kettlebell halo - extension @ challenging and uninterrupted in each round (today- 10 extensions from ONE halo)
If kettlebell Figure-8 is not yet in your toolbox, or is too light or clunky to be useful, adjust to challenging 1-arm kettlebell swing; Kettlebell Figure-8 is best viewed and strategized as a lateral or rotational kettlebell swing; If the hinge position does not transfer seamlessly to it, adjust, or... adjust.
Please note today’s adjustment to kettlebell halo - extension. Set up each lift like it’s heavy, and lock out with authority; No lazy lifts, no soft finishes, no "push press". Statue from the ribs-down. If done correctly, this will likely be lighter than you imagine at the designated scheme.
Reminder: Wrists are straight, exactly as they are in a kettlebell press! Wrist straight- NOT, angle of the weight- denotes sound lock-out/ finish position. Forcing the wrist straight is part of the challenge, and the value.
Then, 5 rounds of: