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GENERAL WARM UP 5-15minutes
2 Round:
–1min of Jump Rope Variations
–10 Sumo Inchworm
–8ea Single Arm KB Swing
–6ea Single Side Front Rack Lunge
–4ea Single Arm KB Press
SPECIFIC WARM UP 15-25minutes
Kettlebell Snatch Progression 1-2xs:
–5ea KB Swing (palm inside to neutral)
–5ea KB Swing + Pull Back
–3ea KB Swing + KB Swing & Pull Back + Punch Through
AMRAP 20 min:
10 KB Snatch (53/35) (right)
10 Single Leg Front Rack Box Step Up (right)
5 Turkish Sit Up (right)
20/17 Calorie Bike, or Row
10 KB Snatch (left)
10 Single Leg Front Rack Box Step Up (left)
5 Turkish Sit Up (left)
20/17 Calorie Bike, or Row
-Complete at RPE 6-7 out of 10 (60-70% effort)
AMRAP 20 min Scaled Version:
10 DB Snatch (35/25) (right)
10 Single Leg Front Rack Box Step Up (right)
5 Turkish Sit Up (right)
15/13 Calorie Bike, Row
10 DB Snatch (left)
10 Single Leg Front Rack Box Step Up (left)
5 Turkish Sit Up (left)
15/13 Calorie Bike, Row
-Complete at RPE 6-7 out of 10 (60-70% effort)
AMRAP 20 min Minimal Gear Version:
10 KB Snatch (53/35) (right)
10 Single Leg Front Rack Box Step Up (right)
5 Turkish Sit Up (right)
400 meter Run
10 KB Snatch (left)
10 Single Leg Front Rack Box Step Up (left)
5 Turkish Sit Up (left)
400 meter Run
-Complete at RPE 6-7 out of 10 (60-70% effort)
AMRAP 20 min Bodyweight Version:
10 Alt. Wall Plank
20 Lateral Lunge (right)
5 Side Plank + Reach Through (right)
400 meter Run
10 Alt. Wall Plank
10 Lateral Lunge (left)
5 Side Plank + Reach Through (left)
400 meter Run
-Complete at RPE 6-7 out of 10 (60-70% effort)
2- Rounds For Quality:
–10 Scap Push Up
–:20sec Hollow Hold
–10 Scap Pull Up
–:20sec Arch Hold
–10 Plate External Rotation
