7 rounds to work up to a heavy 1RM
- 5-5-3-3-2-1-1 x Back Squat
Then every 90 seconds for 15 minutes, using a single Kettlebell, do all movements with one arm then switch to the other arm
- 6 x Single Kettlebell Swing @ 20kg
- 3 x Single KB Snatch
- 2 x Single KB Overhead Reverse Lunge (R+L=1rep)
Results: Back Squats 135-165-185-205-225-235-245lbs/110kg (old 1 RM wass 118kg but this is good enough for now). Metcon took about 1 minute per round so have 30 seconds rest.