Barbell Snatch
30 kg x 3
40 x 3
50 x 2, 2
60 x 2, 2
Clean + Jerk
60 kg x 2
80 x 2
95 x 2
110 x 2, 2, 2, 2
KB Jerk @ 20kg
- 3 minutes @ 12 rpm
4 minutes rest
- 3 minutes @ 12 rpm
Conditioning:
21-15-9
Overhead Squat @ 75#
Renegade Row @ 32kg
1/4 mile run between
Total Time: 16:15
1 comment:
I met you at the ISSA seminar this past weekend in Columbus (overly dressed guy the first day). I just wanted to say thanks for all the insight. You really sparked my interest in kettlebell training. I went to the dragon website and ordered myself a book/dvd and my first kettlebell. Can't wait to take training to a new level. Also is it worth the money to go to a kettlebell certification seminar I saw that its alittle pricey and wanted your take on it.Thanks for everything.
email: Mercerb2@muohio.edu
Ben
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