1. Warm up/mobilise

2. Skills

Kettlebell Snatch / Kettlebell Clean and Jerk

3. WOD

“Kettlebell Hell”
1. In 3 minutes complete:
25 x KB Swings (24/16)
10 x Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.

Rest 1 minute

2. In 3 minutes complete
25 x KB Swings (24/16)
10 x Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.

Rest 1 minute

3. In 3 minutes complete:
25 x KB Swings (24/16)
10 x Burpees
AMRAP of KB Goblet Squats in the remaining time. – KB can rest on chest.

Rest 5 minutes and repeat 1, 2 and 3 again.

*Scaling is by weight of KB but athlete will use same KB throughout.

4. Recovery

Banded Lat stretch

Super Couch