6 Sets of 3 @ 41X0
20 Kettlebell Swings (70/53) 50 Double Unders
The way to read tempo for a movement that begins with a concentric movement (upwards) is by starting on the 3rd number and wrapping back around. For today's tempo you will Xplode up, pause for zero seconds at the top, spend 4 seconds lowering the bar, and 1 second pause at the bottom.
This is very old and for a lot of our members, you have already seen this. But there are also a ton of members that haven't, so this is for you!