Give those muscles the good ol’ KAPOW with this strength workout. Complete 8-6-4-2 reps per side of power clean, push press, overhead squat, curtsy lunge, and suitcase row. Increase kettlebell weight each round.
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Complete 20s of work followed by 10s of rest x 8 sets (4 min total) for each of the following movements: clean, clean to front squat, swing, gunslinger, plank row, push up, side lunge, and skater jump. Have fun!
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Grab a friend and complete this short, intense hardstyle kettlebell workout in under an hour.
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Here's a great workout to save for your next kettlebell Snatch training session. What you'll do is 3 separate snatch sets. In set 1, you will snatch 4 minutes at 12rpm using a heavy bell. In set 2, you will snatch 6 minutes at 22rpm using a light bell. In set 3, you will complete max repetitions with your competition weight (if you don't know what that means, use a weight in between your heavy and light weights).
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Every Minute on the Minute (EMOM) you will do goblet squats with a kettlebell 25% of your bodyweight. Start with 3 reps at the top of the first minute and add 3 reps every round (i.e. 3, 6, 9, 12... and so on). Keep going until you reach failure OR you cannot complete the required amount of repetitions within the minute.
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