21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups
♀ 16-kg KB ♂ 24-kg KB
Post time to comments.
Scaling:
This workout is meant to be performed at high intensity, so select a kettlebell that allows you to keep moving. Reduce the volume of pull-ups to avoid lengthy rest breaks.
Intermediate Option / 21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups
♀ 12-kg KB ♂ 16-kg KB
Beginner Option / 15-12-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Assisted pull-ups
♀ 8-kg KB ♂ 12-kg KB