[1.] Warm Up 

Push Jerk Warm Up

[6] Racked Jerk Squats

[6] Racked Jump Squats

[6] Chest Bumps

[6] Push Press

[6] Overhead Jerk Lands

[6] Push Jerks

*This warm up can be performed both 1 arm and with double kettlebells, for 1 arm version perform all movements on one side then switch sides.

[2.] Strength [load] 

Perform 5 sets for maximum load of:

[2] Double Press + [4] Double Push Press + [6] Double Push Jerks

*Perform 2x press, then 4x push press, then 6 push jerks all unbroken.

-Modify movements if required, rest 1-3 min b/w sets. Record heaviest load lifted.

[3.] Work Capacity [time]

“CEMENT”

Perform for time:

1.] Get In…

[200m/.13] Run

2.] The Mixer…

8 rounds of:

[4] Double Dead Power Cleans [2x24kg/2x16kg]

[8] Push Ups [dbl,bu/standard]

[16] Lateral KB Jumps

3.] Get Out…

[50] Overhead Swings [24kg/16kg]

*Perform 1,2 & 3 in sequence, there is no rest b/w sections.

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

[4.] Finisher

Perform:

[10-1] Butterfly Sit Ups

[1-10] Leg Raise Pulse Ups

-Modify movements if required.

Post comments & scores…

Di lunging with 2x20kg’s…

Thats Wo-ManTime!!