5 to 10 mins warm up using a light kettlebell – swings, cleans and half-snatches, then:-
Work for 30 secs, rest for 30 secs for 10 minutes:-
- Kettlebell single arm snatch
Change arm each working set, then:-
Work for 30 secs, rest for 30 secs for 10 minutes:-
- Kettlebell double or single long cycle (clean & jerk)
Finisher:- 100 x kettlebell swings