[1.] Warm Up

Perform 16, 12 & 8 reps of:

GHD Sit Ups or Bottoms Up Get Ups

GHD Back Extensions or Good Mornings

Lateral Windmills

-Use a light to moderate load for windmills.

[2.] Work Capacity [load]

“Kettlebear Complex”

Perform 5 rounds for weight and time of:

1 Arm Hang Power Clean or Double Hang Power Cleans

1 Arm Front Squat or Double Front Squats

1 Arm Push Press or Double Push Press

1 Arm Overhead Squat or Double Overhead Squats

1 Arm Hang Power Snatch or Double Hang Power Snatches

*For 1 arm perform 1 rep of each movement sequentially on the right arm then switch hands without setting the k-bell down and perform each movement in sequence on the left arm, this equals 1 rep, 4 reps equals 1 round.

*For doubles perform 1 rep of each movement sequentially, this equals 1 rep, 4 reps equals 1 round.

*You may set the k-bell down b/w rounds but not during a round, if you do so you must start that round over. You may increase or decrease the load from round to round, e.g. round 1: 20kg, round 2: 24kg, round 3: 20kg etc. 

-Modify movements if required. Record loads and time.

[3.] Finisher [time]

Perform 3 rounds each for time of:

[250m] C2 Rower

*Rest 60-90 sec b/w rounds. Record times.

Post comments and scores…

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