HIKF Fusion Workout #8 16-Minute LongCycle Sandwich

 

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LongCycle Press: 4 min / 1 mph / goal 8 rpm
Jerk: 4 min / 1 mph / goal 16 rpm
Half Snatch: 4 min / 1 mph / goal 14 rpm
LongCycle: 4 min / 1 mph / goal 10 rpm

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Spiderman Push Up: goal - 3 sets of 10

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REP RANGE CONTROL CHART

KETTLEBELL EXERCISE / RPM*
SWING: Work at natural pace
CLEAN: 6 to 20 rpm
PRESS: 6 12 rpm
PUSH PRESS: 6 to 20 rpm
JERK: 6 to 20 rpm
LONGCYCLE: 4 to 12 rpm
HALF SNATCH: 6 to 18 rpm
SNATCH: 12 to 20 rpm
*RPM = reps per minute