Warm Up

Perform 4 sets of:

[6] Double Sumo Deadlift High Pulls

[6] Double Dead Cleans

[6] Double Front Squats

[6] Double Push Press

[6] Double Hang Snatches

[6] Double Squat Thrusters

-Begin with a moderate load and attempt to increase it each set, rest 60 sec b/w sets.

Work Capacity

“Cyclone”

Perform 24, 16, and 8 reps for time of:

1 Arm Overhead Squats [24kg/16kg] / Advanced – Double Overhead Squats [2x20kg/2x12kg]

Pull Ups

-Scale loads and modify movements if required. Record time.

Finisher

Perform a Tabata set of:

KB Side Plank

-With a running clock hold a side plank for 20 sec, rest for 10 sec, then repeat. Alternate arms each set.

*Advanced athletes rest in a push plank.

Post comments, loads, and times…

The Shoulder Press [top position]

*Note the active shoulder shrug and

alignment of the kettlebells directly over the shoulders