Dynamic body weight warm-up, 3 rounds, resting 30 secs between rounds:- 10 x Hindu push-ups, 10 x Hindu squats, 12 x sit-outs, then:-
8 reps of each for 5 rounds, resting 60 seconds between exercises and rounds:-
- Double half snatch or single arm dead snatch (left and right)
- Kettlebell jump squat
- Barbell or double kettlebell clean
- Burpee with full extension
- Box / tyre jumps – 24″ to 32″
Finisher: 50 x rope skipping doubles
Kettlebell Double Cleans