Warm up with Indian Clubs, then:
Primer:
2 rounds, without rest:
- Kettlebell swing right x 10
- Kettlebell swing left x 10
- Kettlebell clean right x 10
- Kettlebell clean left x 10
Then:
“Kettlebell Snatch Drop Sets”
- 2 minutes kettlebell snatch (1 min per arm) – e.g. 24kg @ 16 to 18 reps per minute
- 1 min rest
- 2 minutes kettlebell snatch (1 min per arm) – e.g. 20kg @ 20 to 22 reps per minute
- 1 min rest
- 6 miuntes kettlebell snatch (3 mins per arm) – e.g. 16kg @ 18 to 20 reps per minute
- 3 minutes rest
- Repeat for 2 rounds
Core:
4 rounds:
- Jungle Gym / rings ‘Skin the Cat’ x 3
- Handstand wall walk ups x 3
Finisher:
Alternating kettlebell swings x 100
Yoga