The Kettlebell Snatch
Warmup
5 minutes Indian club swinging
Training/torture
24kg Kettlebell snatches
89 reps in 5 minutes
2 minutes rest
10 reps R&L
109 reps total
This exercise originated as a military test of courage and fitness and is currently used as one of the main tests of strength endurance and intestinal fortitude in Kettlebell instructor certification systems like Strongfirst's SFG or Dragon door's RKC.
The test is quite simple, all you have to do is throw a 24kg Kettlebell over your head and lock it out with the elbow and knees locked in the top position 100 times in 5 minutes. Sounds simple but in the words of Pavel Tsatsouline "it's a real puker" . I've trained quite a few athletes over the years and I've only ever seen one guy complete the challenge on his first attempt, he tore his hands to pieces in the process and it was one of the most impressive/courageous feats I've ever witnessed.
I have to admit I failed the test today, I haven't done much training specific to this test though but all things considered I didn't do too bad. Being 51 I qualify for the masters division and I'd be eligible to do the test with a 20kg bell but I'm not not playing the age card I'm just not fit enough.
I guess I won't be joining the Russian Spetznaz any time soon.
The challenge is by 
The challenge is being run by
Matt's 100 rep challenge
