For time:
1,600-m run
100 wall-ball shots (6/9 kg)
100 KB snatches (16/24 kg)

Option 2
For time:
1,200-m run
100 wall-ball shots (4/6 kg)
100 KB snatches (16/12 kg)

Option 3
2 rounds for time:
400-m run
25 wall-ball shots (4/6 kg)
25 KB snatches (12/8kg)

Goal & Intensity:
– Push your pace on the run and aim for big sets on the wall-ball shots and kettlebell snatches.
– This long chipper is all about managing fatigue and maintaining movement quality throughout.
– The fast run sets up a challenging wall-ball effort right after.
– Both the wall-ball shots and snatches should be performed in sets of at least 10 reps.
– Keep full range of motion in the wall balls even when tired: squat below parallel and throw high.
– Pull back with your elbow before punching the kettlebell overhead to avoid banging your arm.
RPE: 8
Training Focus: Conditioning and load-cycling – this session builds endurance, barbell/kettlebell control, and mental grit. It’s a great benchmark to measure pacing and movement economy under fatigue.