[1.] Warm Up
[2.] Work Capacity [rounds/reps]
KB Continuous Circuit 0.1
Perform MRP [maximum rounds/reps possible] in 20 minutes of:
[4] 1 Arm Swing Snatch [right] [20kg/12kg]
[4] 1 Arm Push Press [right]
[4] 1 Arm Overhead Lunge [right]
[4] 1 Arm Swing Snatch [left]
[4] 1 Arm Push Press [left]
[4] 1 Arm Overhead Lunge [left]
[4] 1 Arm Swing Clean & Press [right]
[4] 1 Arm Racked Squat [right]
[4] 1 Arm Swing Clean & Press [left]
[4] 1 Arm Racked Squat [left]
*Do not set the kettlebell down during the 20 minute continuous set, if you do you must perform a 4 burpees penalty before resuming your set.
-Scale loads and modify movements if required. Record total rounds/reps.
[3.] Finisher [rounds/reps]
“Death by…”
Perform MRP of:
Box Jumps [24"/18"]
*With a running clock perform 1 rep at 0:00, 2 reps at 0:30, 3 reps at 1:00 and so on until you can no longer keep pace with the clock.
-Scale height and modify movement if required. Record total rounds/reps completed.
Post comments, loads, rounds/reps…
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