Wednesday 23rd January 2013


Heaviest set for the following complex;

– 2 Push press, 2 Push jerk


3 Rounds for time of;

– 200m Run

– 7 Kettlebell push presses (16kg/24kg)

– 14 Ring rows

Additional points

– 12 minute time cap

– Feet must be on a box for ring row. Feet on ground will be classed as a scaled version of the workout.

– Kettlebell push press. A kettlebell in each hand and complete a total of 7 reps.

– Standards. Ring Rows – At the bottom of the movement the arms should be fully extended. At the top of the movement the hands MUST make contact with the chest.