Did this format before and seemed to work…
Part 1: Complete as many rounds and reps as possible in 7 minutes of:
- 20 x Kettle Bell Swings
- 10 x Deadlifts @ 185lbs/84kg
Rest 7 minutes
Part 2: Then complete as many rounds and reps as possible in 7 minutes of:
- 10 x Sumo Deadlift Highpull @ 65lbs/30kg
- 10 x Dips
Rest 7 minutes
Part 3: Then complete as many rounds and reps as possible in 7 minutes of:
- 10 x Hanging Dumbbell Squat Clean @ 12kg per hand
- 10 x Dumbbell Shoulder to Overhead @ 12kg per hand
Results: Part 1 – 3 rounds plus 20KBS and 7 Deadlifts. Part 2 – 5 rounds plus 5 SDLHP. Part 3 – 3 rounds plus 5 Cleans.
PM, 12.12.16: Due to lack of time and kettle bells I skipped part 1.. Part 2 – 6 rounds. Part 3 – 4 rounds plus 4 cleans (with 11kg/hand only, no 12kg Dumbbell..)