Both GPP and Kettlebell Sport

Sport work on your weakness – snatch or jerk.

WOD 1:

Pull-ups 3x reps – pause 2 seconds at top position

WOD 2:

10 minute AMRAP of the following complex:

1 swing rt
1 clean rt
1 kb front squat
1 jerk

Repeat with LT arm = 1 round

*pick a weight where it sucks but you can last close to the full 10 minutes, or take the fewest breaks possible.

WOD 3:

3x single arm push press – 8-12 reps each arm



  1. Warm Up/Sport Work.
    15 min joint mobility and stretching
    Swing/Snatch Ladder (1 swing + 1 snatch = 1 rep) 1 rep left, 1 rep right, rest, 2 reps left, 2 reps right, rest, and so on.
    28KG, 1-5-1, 30 sec rest between sets.

    WOD1: 8,9,7
    WOD2: 24KG, 24 Rounds
    WOD3: 28KG, 12, 12, 12

      1. yeah. there is a supplier locally who sells competition bells. 28s are my heaviest. I’ll have to bolt on some weight to turn them into 32s. Or save up a couple hundred bucks.

  2. WOD 1: 8, 7, 5.

    WOD 2: 20 rounds (20 left, 20 right). I had some trouble getting a good tempo because of the changing of side each round. Or was it OK to do five rounds left and then five rounds right?

    WOD 3: 12, 12 ,12 with 24 kg.

    Extra: 6, 6 push press both left and right with 32 kg + 1-5 ladder military press both sides with 24 kg.

      1. 32 kg is still a little bit too heavy for me. My max is 1-3 military presses with the 32 kg. I use it for swings and cleans though.

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