10 Man-makers* (light)
10 KB cleans
*1 Man-maker = 1 push up + 1 row (right) + 1 row (left) + 1 Thruster, while holding a pair of DBs.
A. Strength: Bench KB Clean/Seated press (13 minutes)
4 x 5 + 3 (seated presses)
Complete 5 Bench KB cleans --> then complete 3 seated presses.
When performing the presses focus on keeping your hands in a neutral position (palms facing each other/ thumbs back, pointing to opposite ears (think: "Whos got two thumbs and loves kettlebells?? This guy!"), as opposed to keeping your hands in a pronated position (palms facing out when pressing, as if you were holding a barbell about to overhead press)
EMOTM 16 (4 rounds)
1. 2 Man-makers (DBs, 35/20)
2. 12 T2B
3. :30 KB Farmer's hold (70/53)
4. :30 KB Front rack hold (53/35)
rest 2 minutes
ME Slamballs (20/15)
Extra credit: Windmill curls
5 × 3 (each arm)
This is my buddy, Zach Filer. He is owner of Northwest Strength and Perfprmance. Zach has lead several teams to Regionals and he has traveled the world as is the lead coach for CrossFit's Kettlebell course. Every time I go to Seattle I make sure to pay him at least once. Every time I go he teaches me some nasty trick and usually puts me through some odd object devilish workout.
The Bench Clean
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