Part A: For Time:

  21 - 18 - 15 - 12 - 9 - 6 - 3: Russian Kettlebell Swings (32kg / 24kg) 3 - 6 - 9 - 12 - 15 - 18 - 21: Box Jumps (24" box / 20" box)  

** 13 Minute Time Cap **

Part B: Accessory Work

  4 Rounds NOT for Time   8 - 10 Single Leg Dead Lift (L) 8 - 10 Single Leg Dead Lift (R)   This is an accessory piece. It's not to be used for max loads. Use only loads that you can still hold perfect form. If need be use no weight at all this time round and perfect your positions. Sometimes we need to train the smaller muscle groups which will in turn help our overall numbers improve. We are looking for great Positional sense. Balance. Co-ordination. This will also serve as a great assistance move for your dead lift & squat. Work those Hammies & Glutes!!        

 

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