Work Capacity
For time:
21-15-9
Double KB clean and press 53lbs each hand
Bench press @ 1.25% bodyweight load
Note: I strongly advocate the kettlebell as a tool and the advantage it provides in unilateral training. If double KB clean and presses are too advanced, scale down to a one armed version and alternate arms. Some people will be able to crush the bench, others will be crushed by the volume. Uncover individual weaknesses and then work to target them as you correct deficiencies and strengthen areas that are lagging.
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