STRENGTH – KETTLEBELL COMPLEX
Establish a strong brace and hinge position before every set.
Keep the KB close to the body during the Deadlift.
Generate the Swing from the hips, not the arms.
Stay controlled through the Goblet Squat.
Keep the Front Rack position strong during the Reverse Lunges.
Do not put the KB down between movements.
Build the load only if the entire complex remains technically sound.
Strong athletes should progress to Double KB once the single KB is no longer challenging enough.

Key cue:
Strong hinge → powerful hips → controlled squat → stable lunge.

INTENSITY – KB ENGINE
Use the first round to find a sustainable pace.
During the 45-sec AMRAPs, keep moving without hitting failure.
Focus on efficient KB Swings and Clean & Jerks.
Use the Assault Bike to push the heart rate without destroying the next interval.
Make Box Jumps Over smooth and consistent.
Aim to maintain or improve your output across all 5 rounds.
The goal is repeatable intensity, not one huge first round.

Key cue:
Control the pace → maintain output → finish stronger.

COACH'S GOAL
Strength: Build powerful hip extension and lower-body stability.
Intensity: Turn that power into repeatable conditioning output under fatigue.