A Little Bit of GS-Style Training

I saw this on the American Kettlebell Club Blog. It's the one arm long cycle clean and jerk. I used the 24kg. Coach Scott Sonnon has an excellent tutorial on how to do the Long Cycle C+J. Here it is:

I did a three minute set at an 8 RPM pace, switching hands every 5 reps. I actually liked doing it so much that after a brief rest, I repeated two more three minute sets. Each three minute set was about spot on, totaling between 24 and 26 reps. After that, I did this:

With the 24kg:
Clean + Press + Front Squat Combo x 1,2,3,4,5 per arm, as little rest as possible

Swing x 10,20,30 with brief rests between sets

Snatch x 5,10,15 per arm with brief rests between sets

All followed by a four minute set of long cycle clean and jerk. I totaled 42 reps in the 4 minutes. Awesome workout, those C+J's.