Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
Post time to comments.
Scaling:
Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.
Three 5-minute rounds of:
200-m farmer carry
Then as many reps as possible of:
5 burpees
10 kettlebell swings
Rest 2 minutes between rounds.
♀ 16-kg KBs ♂24-kg KBs
Post number of reps completed each round to comments.
Scaling:
Reduce the kettlebell load so you can move with limited rest on both the carries and swings. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.
Intermediate Option:
Three 5-minute rounds of:
200-m farmers carry
Then as many reps as possible of:
5 burpees
10 kettlebell swings
Rest 2 minutes between rounds
♀ 12-kg KBs ♂20-kg KBs
Beginner Option:
Three 3-minute rounds of:
100-m farmers carry
Then as many reps as possible of:
3 burpees
7 kettlebell swings
Rest 2 minutes between rounds
Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.
Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.