After achieving 5 ladders of 5 rungs on continuous Clean & Press & Pull/Chin ladders I have increased from using the 20kg kettlebell up to the 24 kg kettlebell i of course dropped the resp back to only 3 runngs and have started with 3 ladders.
Cont C&P ladders 24kg/1-2-3-4/1-2-3/1-2-3
Pullups BW/1-2-3 /1-2/1
Chins BW/-4 /-3 / 2-3
For the pullups once the reps almost got to failure i swapped to close grip underhand chinups to complete the rung
Time 11 minutes
Rest 5-6 minutes
Swing/Snatch/Burpee combo - from Ross Enamait
Swing 24kg/ 5/5 /5/5 /5/5
Snatch 24kg/ 5/5 /5/5 5/5
Burpess 10 10 10
First 2 sets obly 1 minute between then increased to 2 minutes for last set. really blowing after Burpees (jump at end)
Started with swing straight into snatch on same arm but on last set converted over to R swing then L swing r snatch then l snatch as its supposed to be.
The first method was harder. Was blowing at end
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