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.