[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!!
![Dianna [lunge]](http://edgefithq.files.wordpress.com/2011/05/img_0983.jpg?w=225&h=300)



