Back Squat + Power Jerk
3 squats plus 1 power jerk performed at the following percentages
65, 75, 80, 85, 80%
5 rounds for time of:
Sprint* 200 m
12 Kettlebell Thrusters, 24/16 kg
16 American Kettlebell Swings 24/16 kg
*Yes sprint means sprint not a sunday jog through loose park with your dog and significant other.
Russian Kettlebell Swings 10 x 10
Make these as heavy as possible. Remember that it’s not how high the bell goes but how hard you drive through the hips and heels. Our beast or 48kg kettlebell told me he was getting lonely and dusty so since I care we need to give him a little love.
Back Squat : 10 Rep Max
You should be pretty warm from the workout so do what warmup you need to and bust our your 10 rep max!