A tough kettlebell workout—Raven 3×5 100

This workout has four tasks with some rest in between each.

First task:

  • 5 jump burpees
  • 5 full snatches on each side

5-minute AMRAP
2-minute rest

Rx weight:

  • Male 1 x 16kg / 35.2lbs
  • Female: 1 x 12kg / 26.4

 

Second task:

  • 5 dead swing clean into squat
  • 5 chest push-ups

5-minute AMRAP
2-minute rest

Rx weight:

  • Male 2 x 16kg / 35.2lbs
  • Female: 2 x 12kg / 26.4

 

Third task:

  • 1 minute half snatch
  • 30-second rest

5 rounds
2-minute rest

Rx weight:

  • Male 2 x 16kg / 35.2lbs
  • Female: 2 x 12kg / 26.4

 

Final task:

  • 100 dead clean and strict press

FOR TIME

Rx weight:

  • Male 1 x 16kg / 35.2lbs
  • Female: 1 x 12kg / 26.4

 

Movement standards

  • Jump burpee
    Plank into jump with hands above head and looking ahead
  • Full snatch
    Swing movement into full overhead lockout
  • Dead swing clean into squat
    Weight dead on the ground upon each rep
    Clean into full extension
    Elbows touching inside of tighs
    Coming into full extension
  • Chest push-up
    Elbows at least at a 45-degree angle from the ribs
    Elbows coming in line with the shoulders
    Back into elbow full extension
  • Half snatch
    Swing movement into full overhead lockout
    Into full racking position
  • Alternating dead clean and strict press
    Weight dead on the ground
    Cleaned into full racking position
    Strict press with no momentum
    Back into full racking position
    Dead to the ground
    Alternate

Task 1,2, and 3 are scored as one, and task 4 is scored separately, i.e. an athlete can win at both.

Task 1 and 2 is 1 point per rep, and task 3 is 2 points per rep.

UNBROKEN means that the kettlebells can’t be put down, rest is in racking or overhead position. No points counted if the full 60 seconds are not completed.



Total
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