Shock and Awe Kettlebell Protocol

WEEK ONE SESSION ONE
1. Double Swings x10
2. Double Cleans x 5
3. Double Snatches x5
4 ROUNDS 1-2’ Minutes rest between rounds
SESSION TWO
1. Double Cleans x5
2. Double Presses x5
3. Double Front Squats x5
4. Double Push Presses x5
4 ROUNDS 1-2’ Minutes rest between rounds.
SESSION THREE
1. Double Swings x 10
2. Double Cleans x 5
3. Double Push Presses x5
4. Renegade Rows x 5 each side
5. Double Front Squats x 5
4 ROUNDS 1-2’ Minutes rest between rounds
WEEK TWO
SESSION FOUR
1. Double Presses x 5
2. Double Front Squats x 5
3. Double Swings x 10
5 ROUNDS 1-2’ Minutes rest between rounds
SESSION FIVE
1. Double Swings x 10
2. Double Snatches x 5
3. Double Front Squats x 5
4. Double Push Press x 5
5 ROUNDS 1-2’ Minutes rest between rounds
SESSION SIX
1. Double Presses x 5
2. Renegade Rows x 5 each side
3. Double Swings x 5
4. Double Cleans x 5
5. Double Front Squats x 5
5 ROUNDS 1-2’ Minutes rest between rounds
WEEK THREE
SESSION SEVEN
1. Double Snatches x 5
2. Double Clean and Press x 5
3. Double Front Squats x 5
5 ROUNDS 1-2’ Minutes rest between rounds
SESSION EIGHT
1. Double Swings x 10
2. Renegade Rows x 5 each side
3. Double Presses x 5
4. Double Clean and Front Squats x 5
5 ROUNDS 1-2’ Minutes rest between rounds
SESSION NINE
1. Long Cycle Clean & Jerks x 5
2. Double Swings x 5
REST 1-2’ Minutes rest between rounds
WEEK FOUR
SESSION TEN
1. Double Clean and Press x 5
2. Double Front Squats x 5
3. Double Swings x 5
4. Double Push Presses x 5
6 ROUNDS REST 1-3’ Minutes rest between rounds
SESSION ELEVEN
1. Double Snatches x 5
2. Double Presses x 5
3. Renegade Rows x 5 each side
4. Double Clean and Front Squat x 5
5. Double Swings x 5
6 ROUNDS REST 1-3’ Minutes rest between rounds
SESSION TWELVE (F)
1. Long Cycle Clean & Jerks x 5
2. Double Front Squats x 5
10 ROUNDS. 1 to 3 Minutes rest between rounds