10 x Double Swing
10 x Double Snatch
10 x Double Front Squat
10 x Double Clean and Press
10 x Bent Over Row
10 x Push Up
Great destroyer is another good one. Simple stuff. It’s all just figuring your intervals to maximize which energy system you are targeting.
Or Tabata double snatches. Whew!
Tabata double snatches are just pure torture. Never tried it, never will.
This is one I did yesterday. 4 rounds Work:rest 1:2 Used Double 20 kg kettlebells
Renegade Rows x 20 seconds (comes out to 5 on each side)
Double Cleans x 20 seconds (10-12 grip killer)
Double Military Press x 20 (8 reps)
Double Snatch x 20 (6 reps)
Squat x 20 (8 reps)
Double Swing x 20 (12 reps)
Double Row x 20 (12 reps)
2:20 seconds of work followed by 4:40 of rest. 4 rounds.
[quote]Jarvan wrote:
Ideally you want to work your way down from most difficult exercise to the easiest one for a KB complex
And if you’re fuckin your knee up on tgu, you need to learn how to lunge [/quote]
Guess you missed the part where I wrote “I’ve had three knee blowouts”…
I like to do “Magic 50” from Ross Enamait.
Edit
My apologies, i didnt know i could`nt link to other fitness sites.
Anyway the workout goes…
5 snatches p/a
5 swings p/a
10 burpees
x 5 rounds.
To make it harder do it as a times workout or use a heavier kettlebell