A.) Press
Bench Press (3 x MAX) @ 55-60%
(rest 3 minutes between efforts)
B.) Kettlebell Hell”
1.) In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.
Rest 1 minute
2.) In 3 minutes complete:
Rest 1 minute
2.) In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.
Rest 1 minute
3.) In 3 minutes complete:
Rest 1 minute
3.) In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time. - KB can rest on chest.
Rest 5 minutes and repeat 1, 2 and 3 again.
Men: 2 pood (use a 70# dumbbell if needed)
Women: 1.5 pood (use a 50# dumbbell if needed)
Rest 5 minutes and repeat 1, 2 and 3 again.
Men: 2 pood (use a 70# dumbbell if needed)
Women: 1.5 pood (use a 50# dumbbell if needed)
