Take 5 rounds to work up to a heavy (heavier than last time)
- 6 x Front Squats
Then 2 rounds of
- 12 x Front Squats @ 65% of above 6RM
- 8-10 x Weighted Pullups @ 10kg (try to go unbroken)
EMOM for 16 minutes
- First Minute – 6 x Single Kettlebell Swing per Hand (6 on left then 6 on right)
- Second Minute – 6 x Single Kettlebell Cleans per Hand (6 on left then 6 on right)
- Third Minute – 6 x Single Kettlebell Rotations * (6 on left then 6 on right, turn left/turn right =1 rep)
- Fourth Minute – 6 x Single Kettelbell Rows per Hand (6 on left then 6 on right)
* For the KB Rotations hold Kettlebell at shoulder in racked position and rotate your torso to the left then to the right.
Results: Got up to 86kg/190lbs (84kg last time). Part 2 with 125lbs/56kg. Metcon used 20kg Kettlebell.