[1.] Warm Up
[2.] Strength [Olympic]
Perform 100 unbroken reps for time of:
1 Arm Dead or Double Dead Bottoms Up Cleans
*Choose a rep scheme from 10×10, 5×20 (for 1 arm), 4×25, 2×50, or 1×100.
-Modify movement if required. Record load and time.
[3.] Work Capacity [volume/time]
“Dilemma”
Perform 5 rounds for time of:
[20] GHD Sit Ups / [30] Jackknife Sit Ups
[Max] Double Push Jerks [2x24kg/2x16kg]
*Rack the KB’s and perform maximum reps possible without setting the bells down, if they drop from the rack position the set is over.
-Scale loads and modify movements if required. Record time & total jerk reps.
See previous scores here: 3/24
[4.] Finisher
Perform 3 rounds of:
[20] GHD Back Extensions
[20] Crescent Swings
-Scale loads and modify movements if required.
Post comments and scores…
Congrats to Shawn on achieving USA Kettlebell Lifting
Rank VI in the single clean & Jerk!
Shawn has great dress sense too, nice T-shirt!
Great minds think alike…I could not have accomplished it without an outstanding coach like the great Ross Gilling.
outstanding, mates!
Good job Shawn!
ST: 15# 10X10–(8:04)
WC: 10 GHD’S, 2X8KG–15:10, 60 REPS (960 KG)