29 11 16 – Kettlebell Complex

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29 11 16 – Kettlebell Complex

Warm-up (No Measure)

  • DUBz practice then…
  • 40m duck walk
  • 40m lunge, twist, squat
  • 20m grass pickers
  • Sumo good morning 2×8
  • Z press 2×8

 

Kettlebell Complex (Complex 6,5,4,3,2)

  • 6 KB swings
  • 5 KB push jerks
  • 4 KB squat cleans
  • 3 KB thrusters
  • 2 KB snatch

After reviewing the movements with your coach, perform the above complex on each arm. Work up to a heavy complex or continue to develop technique at a moderate weight.

 

Metcon (EMOM)

  • 10 min EMOM
  • 10 power cleans 40/30kg
  • 10 burpees

Perform both cleans and burpees every minute!!

To scale, reduce reps to 8,6 or 4 on the minute

Work should last for around 45 seconds each round