Decapitated - Three Dimensional Effect - Drum cover

OALC 24kg. 11:30’

Jerks. 28kg. 24kg.

Snatch - 24kg 5 min, 28kg 5 min

Half marathon 30’ OALC, 20kg

20kg 8’. 24kg 6’. 28kg 4’

OALC, 20kg, 26 minutes

Jerk, Long cycle, Snatch x3

OALC, 20kg, 10 min, 6 reps a min

OALC, 24kg Multi switch, 12 min.

24 minute OALC

8’ 20kg, 8’ 24kg, 8’ 20kg multi switch

18' OALC With 20kg (means 18 minutes without setting the kettlebell down)

20kg,24kg,28kg,24kg,20kg

10’ OALC 20kg

Jerks, OALC, Jerks, OALC, Jerks 20kg

FIRST COMPLETE 16’ OALC, 20kg, Multi switch

16’ 1 Hand change every 2’. OALC attempt (11’ Really)

Jerk 4’, Snatch 4’, OALC 4’ 20kg

20kg OALC 10’ 1 hand switch every 2’

Long Cycle 2x20kg 1’ on 2’ offx6

OALC 3’x3 , 1 hand switch

5’x2 20kg OALC

OALC

8’ 20kg snatches. Switch every 2’.

10 min OALC , 1 hand switch.

OALC 20kg, 24kg, 28kg

OALC Pyramid

Kettlebell Sport Session.

Keith “Ralph” Hale Paddle out