Warmup
Time: 22
4-way Wrist Stretch (4 min)
+
15 Light Russian Kettlebell Swings
30 Calf Raises
10 Box Push-ups
10 Scap Pull-ups (controlled)
+
Kettlebell Snatch Technique Review
Part 1
Time: 15
Primary: Ventilation - Secondary: Plumbing
6 minute EMOM
KB Level Goal
Directly into
6 minute EMOM
30s Max Double-unders->Practice
Members should use this workout to practice for the Kettlebell Test. Use their Kettlebell level in order to scale correctly (either Russian Kbs, One-arm swings, or KB Snatch). If they still havent tested scale in order to hit 16 Russian Kbs unbroken in every minute. Members should use the second EMOM to practice Double-under efficiency. For members still working on their double-under, remind them to stay focused and avoid the inevitable frustration.
Part 2
Time: 23
Primary: Ventilation - Secondary: Plumbing
16 minute AMRAP
16 Back Step Lunge w/Bar on Back 95/65->75/55->55/35
12 Push-Press 95/65->75/55->55/35
8 Burpee Pull-ups
200m Run
Members should expect this to be heavy breathing and high heart rate (90%+). Scale the weight so that barbell movements are done in no more than 2 sets. Members should expect localized burning/fatigue in glutes and shoulders on the back half of this workout.