Is 4 too many?
5:30 INTERMEDIATE KB
A. 3 RDS
10 DBL KB DL
5R/L See Saw Press (Double KB rack position and alternate arms pressing)
Rest 60 sec.
B. 40 RDS
15 sec. on/off
1-Hand Swing
alternate hands each round
use 1-bell heavier than snatch
C. 6 Minutes
1st Minute – KB overhead hold with right hand
2nd Minute – KB overhead hold with left hand
3rd Minute – KB rack with right hand
4th Minute – KB rack with left hand
5th Minute – Suitcase hold with right hand
6th Minute – Suitcase hold with left hand
-set kettlebell down to switch hands
-5 Burpee penalty for setting bell down before minute is up
-use same bell as B.
6:30 BEGINNERS KB
A. Partner workout (you go/I go):
10 RDS
5 Power Swings
10 RDS
5R/L 1-Hand Swings
10 RDS
2 Walkouts
B. 6 Minute EMOM
10 2-Hand Swing
rest in Rack position until top of next minute