1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP:

3 Rounds

10 x Single KB Strict Press (5 each arm)

10 x Single KB Bent Over Row (5 each arm)

3) KB Strength Complex:

Every 2 minutes for 10 minutes (5 sets):

5 each arm x Single KB Shoulder to Overhead

7 each arm x Single KB Bent Over Rows

9 x Single KB Upright Rows (both hands on one KB)

4) MetCon:

5 Rounds For Time:

10 x Box Jump Overs

10 x Single Arm KB Swings RIGHT hand

10 x Single KB Hang Snatch RIGHT hand

10 x Box Jump Overs

10 x Single Arm KB Swings LEFT hand

10 x Single KB Hang Snatch LEFT hand

*little bit of grip endurance, can you keep the KB in your hands for all 10 swings and snatches?

*Pace: Aggressive: 12:00, Solid: 13:30, Limit: 15:00

Beginner: 16/12”, 26/18, DB snatch if needed

Intermediate: 20/16”, 35/26

Advanced: 24/20”, 53/35

Sport: Box Clear Overs 24/20”, 70/53