Saturday, 27 September 2014

WARM UP (15 minutes)
• 3 rounds:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
   4. Hip Extensions x 10

CONDITIONING
For total combined KB Snatches, C&J, and Goblet Squats:
1) 3 minutes to complete:
25 Kettlebell Swings, 32/24kg
15 Burpees
Then, AMRAP 1-Arm Kettlebell Snatches in the remaining time.

- Rest 1 minute, then -

2) 3 minutes to complete:
25 Kettlebell Swings, 32/24kg
15 Burpees
Then, AMRAP 1-Arm Kettlebell Clean & Jerks in the remaining time.

- Rest 1 minute, then -

3) 3 minutes to complete:
25 Kettlebell Swings, 32/24kg
15 Burpees
Then, AMRAP Kettlebell Goblet Squats in the remaining time (KB can rest on chest).

- Rest 5 minutes and repeat.
• Compete 2 rounds of #1-#3.  Score will be the sum of all Kettlebell Snatches, Clean & Jerks, and Goblet Squats completed.