Warm-up: 15 minutes
kettle bell sport: 12 minutes
Long cycle using one bell below competition weight 1 minute at a + 5rpm.
Rest 1 minute
longcycle using competition weight 1minute duration keeping +4rpm
rest 1 minute
longcycle 2 bells bellow in weight from your competition weight 3 minutes at a +4rpm
Using a barbell, put your completion weight for Longcycle on the bar. Perform 25 squats and then run 400 meters. Do 4 rounds and complete in a timely manner.