Squatters Have Rights Too!
Intermediate
Strength:
Push press 3 x 5
Add 20% to push press weight, then:
Push jerk – 3 x 5
Muscular Endurance
Kettlebell pyramid – 4/5/6/7/6/5/4 (reps)
Squat clean / arm
Snatch / arm
Swing / arm
Figure 8 / direction
Around the world / direction
*All exercises are to be performed one arm. Round one is four reps per arm (or direction) of each exercise, round two is five, etc.
** 5 Burpees every time kettlebell touches the floor
Metcon:
20 Box jump / 15 mountain climbers
15 Box jump / 30 mountain climbers
10 Box jump / 45 mountain climbers
Beginner
Strength:
Strict press – 3 x 8
Add 20% to strict press weight, then:
Push Press – 3 x 8
Muscular Endurance
Kettlebell pyramid –3 /4/5/6/5/4/3 (reps)
KB Squat / arm
High pull / arm
Swing / arm
Figure 8 / direction
Around the world / direction
*All exercises are to be performed one arm. Round one is three reps per arm (or direction) of each exercise, round two is four, etc.
** 3 Burpees every time kettlebell touches the floor
Metcon:
15 Box jump / 10 mountain climbers
10 Box jump / 20 mountain climbers
5 Box jump / 30 mountain climbers
