3 rounds for time of:
400-meter run
30 kettlebell snatches
20 kettlebell swings
♀ 35-lb kettlebell
♂ 53-lb kettlebell
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Stimulus and Strategy:
Today's workout is a triplet that will tax your overall conditioning. A unique component is that the movements are redundant in their functions, and will place a significant demand on the posterior chain and grip. Switch hands as needed on the kettlebell snatches, but try to get through each round of snatches and swings unbroken or with one short break. Resist the urge to pace yourself on the run and push hard.
Intermediate option / 3 rounds for time of:
400-meter run
30 kettlebell snatches
20 kettlebell swings
♀ 26-lb kettlebell
♂ 35-lb kettlebell
Beginner option / 3 rounds for time of:
200-meter run
20 dumbbell snatches
10 dumbbell swings
♀ 15-lb dumbbell
♂ 25-lb dumbbell