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.