I’ll be tinkering with my 2012 workout formula for a while. I haven’t got the right mix yet, but I’m getting close.
Today’s effort was slow but it felt real good. I have an optional 10:00 snatch set at the end…I could only do 6:00.
Was that do to my strength or cardio condition? Or was it too much stuff or was I just a little lazy?
Don’t know. I will try again another day as see what happens. The bottom line was that the legs felt good, as did my entire body.
Here it is:
Brisk Bike Ride 10:00
Joint Mobility
Warm Up
– 25/25 One Hand Swings
– 10/10 Alt One Hand Swings
– 3/3 Bottoms Up Clean & Press
Strength
– 10 Plyo Push Ups (explosive push up so your hands leave the ground)
– 15 Upside Down Bosu Ball Squats with Kettlebell
– 20 Forward Lunges with Kettlebell
– 15 Sumo Dead lifts
– 20 Limbo Lunges with Kettlebell
Repeat 3 Times
Finishers
– 2:00 Swing, Catch, Squat & Thrust
– 2:00 1/2 figure 8’s with 3 bounces (from palm to palm)
– 2:00 Circle Drill, Halo & Triceps curls
Optional
4:00 to 10:00 Snatch Set
Some Core Work
Stretch & Release
Mission Kettlebell 
Nice One!