One arm kettlebell clean – 2min RT/2min LT/1 minute rest – 3 rounds
Rest 3-4 minutes
One arm long cycle – 2 min RT/2Min LT/1 minute rest – 3 rounds
Pullup ladder – 30s rest between sets
30min aerobic monostructural (means only run/row/jump/bike or any combination of only these movements)
Sport Level Snatch/Jerk or Long Cycle
Heavy double kettlebell swings – 6 reps (fast), keeping technique clean – 10 rounds – rest as needed (30s – 1 minute)
*Heavy here means a click or two above competition, so if competition is 24kg, use 26kg or closest available. However, making the 60 reps here is more important than heavy weight.
Kettlebell Jumping Squats – 30s work/30s rest for 10 minutes
Post reps to comments.