12 Rounds for Time
7 KB Deadlifts
5 KB Hang Power Clean
3 Goblet Squats

Idea weight for Men: 35-50# KB or DB
Idea weight for Women: 10- 35# KB or DB

Score: Total time to complete 12 rounds

Goal: Under 20 Min - Do not go past 24 Min!

For this workout you will use a single kettlebell or dumbbell. You may also choose to do the deadlifts and hang power cleans with a dumbbell in each hand if you would like. If you need to lower the weight or just put it down completely for the squats that is fine!

For the deadlift you will have the KB or DB between the feet.  The heels should be about shoulder width apart and rooted to the ground.  Knees should be bent and you should hinge at the hip to get the chest over the weight.  Arms are straight and chest is up - back is flat.

To stand you will think about driving the heels into the ground and lifting the chest.  Keep the arms straight and squeeze the cheeks to come to a fully standing position.

If you are using 2 dumbbells you may choose to pull them from outside of the feet or in between.

For the hang power clean you will hold the KB or DB at the hips - fully standing - with arms straight.  Dip the chest forward and bend the knees slightly keeping the chest up and arms straight.  Stand fast and shrug the shoulders to help make the weight weightless and then rotate the hands around and then bring to a supported positions at the chest/shoulders.

For the goblet squat hold one KB or DB at the chest.  Make sure the feet are shoulder width apart.  Reach the butt back and down and keep the heels down.  Drive the knees out and keep the chest up.  No plopping or rounding of the back.  Keep the belly tight!

Ideally you will get your butt below your knees at the bottom.  If you are unable to do that with weight and keep your chest up - just ditch the weight.  If you still can't go that low you may use a target or assistance in holding on to something!

Stand all of the way up at the top!

Your score is the time it takes you to complete all 12 rounds!