Strength:
Back Squat: 3-3-3-3-3
Conditioning:
With a continuous running clock, complete 100 Kettlebell (KB) swings (70# for men/ 53# for women)
- On the minute, every minute, put down the KB and complete 3 Clean & Jerks (135#/ 95#).
Intermediate: KB (53#/ 35#), Clean & Jerk (95#/ 65#)
Beginner: KB (35#/ 25#), Clean & Jerk (65#/ 45#)
Novice: 50 KB Swings (35#/ 25#), Clean & Jerk (45#/ 35#)
* When you put the KB down, the next round starts at the number after the last completed rep. For example: if you complete 25 KB swings the first minute, when you are finished with the Clean & Jerks your count starts at 26.
* This is a CONTINUOUS CLOCK so the faster you do the Clean & Jerks, the more time you have for swings.
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