5 rounds of 20 seconds work / 20 seconds rest non-stop. Go with a heavy kettlebell, as heavy as possible with out sacrificing technique.
- Heavy D-ball clean ( I used 60 lbs)
- Snatch R/L (take the 20 second rest between sides)
- Box Jump
- Push press R/L
- Pull ups
In the 20 second time period, one should be able to perform 7-8 reps (snatches and push presses on each side). I was able to get 5-6 cleans and 9-10 pullups each round. Try to be consistant with each round.
Drop down into a full squat with each D-ball clean. This circuit will give you great bang for your buck. You’ll be able to get a lot of work done in a short period of time.
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