Kettlebell

Complete two rounds of:

2 minutes continuous Russian kettlebell swing

500 m row

2 min of: tabata kettlebell thrusters (20:10 work:rest)

400m run

2 minutes continuous Russian Kettlebell swing

*Rest 5-10 minutes between rounds

Team

“Heave-ho”

Teams of 3

AMRAP 25:

120/90 Calorie Assault Bike

75 Thrusters (95/65)

10 Rope Climbs

120/90 Calorie Assault Bike

75 Power Snatches (115/80)

10 Rope Climbs

120/90 Calorie Assault Bike

75 Clean and Jerks (135/95)

10 Rope Climbs

In this workout, athletes can break up movements as they see fit, finishing all of one before moving forward to the next. Weights on the barbell should be something that athletes are capable of performing at least 15 Thrusters and 10 Snatches/Clean and Jerks when fresh.

(ComptrainClass 2.3.18)