Kettlebell
8 mins
45 sec of KB Bench press
45 sec bent over rows
Part B
Franabell:
For Time
21 KB Thrusters.
21 Burpees.
15 KB Thrusters.
15 Burpees.
9 KB Thrusters.
9 Burpees
Team
“Turtle Club”
20 Min AMRAP
(Split reps as needed)
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run
Two movements, one barbell. Athletes will pick one barbell weight based on which one is their limiting factor. The barbell should be light, something that athletes could complete 21+ repetitions of each movement unbroken when fresh. If overhead squat is limited by mobility and not loading, it is ok to go significantly down in weight to practice positioning and maintain a regular weight for the thrusters.
(ComptrainClass 7.14.18)