4 rounds for time:

40 air squats
30 single-arm swings each arm
20 pushups
400m run

Kettlebell Sport

Sport level jerk (4 rounds)

10 rds: 8 heavy one-arm swings each arm, rest 30 seconds to 1 minute between rds

25 minute kettlebell stepups



  1. KB Sport Training:
    Jerk Level 9 for 4 rounds:
    Double 24kg, constant at 7 rpm.
    – Felt great, will move to Level 10 for the Jerks next time.

    No 28kg bells yet so I did the entire workout with a 24kg, but I upped the rep count to 10 and I didn’t rest at all. (10 right, 10 left, 10 right, 10 left ….) total of 200 swings (100 per arm)

    Step – Ups:
    Two 20kg bells either racked or hanging by my side. only stopped to switch positions when my shoulders got tired in the rack or my forearms started to give out while the bells were hanging. averaged about 12 step ups/downs per minute. probably switched positions from rack to hanging every two minutes or so..

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