Snatch Deadlift and KettleBell Circuit

Strength WOD A. Snatch grip DL, 3 x 2, rest 60 seconds. B. Accumulate 2 mins L-Hold WOD 4rounds for time of 12x Tactical lunges – (53/35) 10  – Pull Over Crunches 8x KB Rows 6x HR push-ups 4x goblet press’ – 2x TGUs Tactical lunges are a great exercise. I like them because they allow you to work in a single place rather than having to walk and still force you to pass the KB between your legs. It is also a self-correcting exercise as you can do a forward pass only a couple of times before you sweep your lead leg and fall down. As for the name, it was developed by Jeff Martone, a renowned defensive tactics instructor. I can only speculate, but the motion of dropping down into a lunge stance while not moving forward, but slightly backward is something military and law enforcement folks would understand. You can drop down into a less visible profile and not advance toward your ‘enemy’ and still maintain the ability to rise, move laterally, forward, back, or return fire.]]>