FTC 6 WOW 3 - Supercry

Race the clock by completing in order; 60 Kettlebell Swings, 45 Hand Release Burpees, 30 Overhead Barbell Press, 40 Kettlebell Swings, 30 Hand Release Burpees, 20 Overhead Barbell Press, 20 Kettlebell Swings, 15 Hand Release Burpees, 10 Overhead Barbell Press, STOP. Rules; ** Kettlebell swings- (Females use 12kg, Males use 20kg) the KB must start below hip joint and finish above head with body and arms in full extension and with biceps behind the ears ** Hand Release Burpees- Start from Chest on ground and hands released off the floor, finish mid air with a clap overhead (not behind the neck), body must be fully extended (completely upright) at the moment of clap (arms do not need to be fully extended at the point of clap) ** Overhead Barbell Press (Females 20kg, Males 30kg) - Bar must start from resting on the shoulders and finish with arms locked out and fully extended overhead with the biceps behind the ears. NOTE - this is a set weight workout, but, you may lighten the weight if you absolutely need to, HOWEVER, you will have to make note on your scorecard and consequently only be ranked against other entrants in your category that lightened to that load. Any questions, email [email protected] PS; have fun.