Suggested weight 8 to 12kg for women , 16 to 24kg for men.
2 handed kettlebell swings for 2 to 10 minutes duration , complete as many reps as possible in the time , build up the repetition volume and duration over a 12 week period.
5 minute recovery
1 handed kettlebell clean for 2 to 10 minutes duration , complete as many reps as possible in the time , build up the repetition volume and duration over a 12 week period.
5 minute recovery
1 handed snatch for 2 to 10 minutes duration , complete as many reps as possible in the time , build up the repetition volume and duration over a 12 week period.
5 minute recovery
2 handed kettlebell jerk for 2 to 10 minutes duration , complete as many reps as possible in the time , build up the repetition volume and duration over a 12 week period.
5 minute recovery
Double kettlebell front squat for 2 to 10 minutes duration , complete as many reps as possible in the time , build up the repetition volume and duration over a 12 week period.