The Monster

2 Push Press + 2 Push Jerk

4 sets of 2+2 working to as heavy as possible for last set

As many reps as possible in 12 minutes

6 Push Press (115/75) 8 Pull-Ups 12 Kettlebell Swings (70/53)

4 Rounds, not for time

30 Second Accumulated L-Hold (rings or parellettes) 20 Plates Twists e/s (45/25)

Coaches Notes

The goal is to keep the knees and ankles parallel with the hips. If this is not possible, bend one or both legs and maintain knees parallel. Remember to squeeze tight through your lats to stabilize, and pull the belly button back towards the spine to keep the core tight.