Tag Archives: Kettlebell Cleans

Power Snaches then KB Snatches, Lunges, Pullups, Pushups and Cleans

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5 rounds, increase weight per round

  • 2 x Hang Power Snatch
  • 3 x Power Snatch

Then, the Joller Blades WOD from 7. Jan plus two additional parts I made up myself, AMRAP in 5 minutes

  • Alternating Kettlebell Snatch plus Overhead Reverse Lunge @ 20kg (step back on opposite side of Kettlebell) @ 20kg

Rest 3 minutes then AMRAP in 5 minutes

  • Alternating Kettlebell Clean plus Twist @ 20kg (Twist to same side as KB)

Rest 3 minutes then AMRAP in 5 mnutes

Results: Snatch 65-75-85-95-95lbs/43kg. Metcon 29-40-15.

TGUs and Deadlifts then a KB Complex

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3 rounds of

  • 6 x Alternating Turkish Getups @ 14kg (3 per side)

Then 4 rounds

Then every 2 minutes for 12 minutes with a single Kettlebell

  • 5 x Kettlebell Swings Left @ 20kg
  • 5 x Kettlebell Squat Cleans Left @ 20kg
  • 5 x Kettlebell Push Press @ 20kg
  • Repeat on Right

Results: Done as shown. Had about 45 seconds rest on the KB Complex between rounds.

Strict Presses, Dips and Levers then a Single KB Complex

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3 rounds

  • 6 x Strict Press @ 52kg (same as last time)

Then 4 rounds of

  • 12-15 x Dips
  • 20 second Tuck Lever Hold

Then 10 rounds for time

  • 3 x Single Kettlebell Swing Left
  • 3 x Single Kettlebell Clean Left plus Twist to Left*
  • 3 x Single Kettlebell Thruster Left
  • Repeat Right
  • Rest 30 seconds

*With KB on the left shoulder twist to the left side

Results: Metcon done in 19:30, work part took around 1 minute. 1 minute rest felt a little too long, so to make it more challenging try 30 seconds rest.

KB Squats, Swings, Cleans and Presses

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5 rounds for time

  • 5 x Single Kettlebel Clean and Press Left Arm
  • 10 x Kettlebell Kickstand Squat Left Foot Back with KB in Left Front Rack Hold
  • 20 x Kettlebell Swings
  • 5 x Clean and Press Right Arm
  • 10 x Kickstand Squat with Right Foot Back
  • Rest 1 minute

Results: 16:41. Used 24kg KB for the swings and 20kg for the rest.

Strict Press then Squat Cleans, OHP and Rows

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4 rounds increasing weight each round if possible

  • 10 x Strict Press

Inspired by Joeller Blades’ Instagram post on August 22…

EMOM for 8 minutes with single Kettlebell, complete all reps with KB on one side in one minute, then switch to the other for the next minute (4 rounds per side).

  • 4 x Squat Cleans @ 20kg
  • 5 x Overhead Press @ 20kg
  • 6 x Bent Rows @ 20kg
  • Rest 30 seconds, repeat on other side

Results: Strict Press… 30-34-36-39-43kg.