Warmup
Time: 15
Lat SMR (5 min)
+
30 Calf raises
15 Light Kettlebell Swings
10 Box Push-ups
15 Light Kettlebell Swings
10 Air Squats
+
Review KB Snatch with those who are doing them
Part 1
Time: 15
Primary: Ventilation - Secondary: Plumbing
12 minute EMOM Alternating:
1: 40s of KB work based on level (swing, one arm swing, or snatch)(
2: 40s of Double-unders OR Double-under attempts/practice
Members should use this opportunity to practice for the KB test on the MAP. ie trying to hold the specific number they need to hit in the EMOM to level-up. Although this is categorized under Vp, if athletes are using this time to practice the movements then it would be Electricity Dominant. One important thing – there are Deadlifts in the workout following this, so be sure to stay CONSERVATIVE with the loading and volume on the KB work.
Part 2
Time: 30
Primary: Ventilation - Secondary: Plumbing
4 rounds for time (25m Cap):
15 Deadlifts 135/95->95/65->65/45->KB
15 Burpees Over Bar->Bodybuilders->To Box
30 Air Squats->To Box
200m Run
This should be high heart rate (90-95%) and high breathing. Athletes should expect stamina elements with the deadlifts and air squats. Scale in order to hold the intensity.