Thursday, November 26, 2015


(A) Clean & Jerk (Any)
Every 90sec x 5 rounds, perform 6 reps: 50/35/30kg
0:00-1:30 - 6 x C&J
1:30-3:00 - 6 x C&J
3:00-4:30 - 6 x C&J
4:30-6:00 - 6 x C&J
6:00-7:30 - 6 x C&J

NOTE: Perform same movement & load as last week. We have added an extra rep to each round this time.

(B) For Time
30 x Alternating KB Ground to Overhead: 24/16kg (15reps per arm)
15 x Pull-ups
20 x Alternating KB Ground to Overhead
15 x Pull-ups
10 x Alternating KB Ground to Overhead
15 x Pull-ups
400m KB carry: 24/16kg

NOTE: Carry a single kettlebell in one hand by your side for 200 meters without switching hands or stopping. Then switch hands and go again.


  1. A 30k

    B 10k DB
    16kb walked stopped for rest once and once to pick up ten cents !! 14.5

  2. A) 35kg
    B) Blue KB
    Pull ups unbroken (slow)
    16kg KB my arms are still numb!
    15:30 very slow this morning

  3. a. 35kg
    b. 13.08 Put down kb 3 times left arn, none on the way back

  4. B) 14:52 @20kg KB
    Completed work @ 8:57 walked KB on 400m :/