Warmup
Time: 18
Pec/Shoulder SMR (6 min)
+
10 Kettlebell Swings
5 Broad Jumps
10 Light Dumbbell Presses
20 Walking Lunges
+
Hang Power Snatch Review
Part 1
Time: 25
Primary: Ventilation - Secondary: Plumbing
17 minute AMRAP
12 Hang Power Snatch 75/55->55/35->American Kettlebell Swings->Russian Kettlebell Swings
12 Burpees>Bodybuilders->To Box
200m Run
14 Box Jump Overs 24/20->20/14->Step-overs
50 Double-unders->100 Single-unders->50 Single-unders
Members should expect heavy breathing and high heart rate (90%+). Hang power snatches should be unbroken and movement should consistent for all other elements. Scale in order to meet these requirements and keep intensity high.
Part 2
Time: 17
Primary: Plumbing - Secondary: Ventilation
Sled Push
20-30 Meters
Rest 2 minutes
x4
These should be fast and max effort. Scale the weight so that the intervals last 10-15s, can maintain intensity for the 4 bouts, and move smooth throughout.