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)