Warmup
Time: 15
Pec/Shoulder SMR (5 min)
+
15 Russian Kettlebell Swing
15 Kettlebell Press (each side)
15 Ring Rows
+
Review Kettlebell Clean and Jerk
Part 1
Time: 30
Primary: Ventilation - Secondary: Plumbing
8 Minute AMRAP
16 One-arm Kettlebell Clean and Jerk 53/35->35/26->26/18
12 Pull-ups->18 Jumping Pull-ups->12 Jumping Pull-ups
12 Burpees->Bodybuilders->To Box
16 Slam Balls 20/15->15/10
Rest 4 minutes
x2
Members should expect heavy breathing and high heart rate (90%+) for both intervals. Movement should be close to unbroken throughout the workout. Scale so that members are able to maintain intensity throughout both bouts. Scores should be very similar for both.
Part 2
Time: 15
Primary: Plumbing - Secondary: Plumbing
3 Rounds For Quality
20 Banded Tricep Push-downs
12 Dumbbell (or banded) Bicep Curls
6 Wall Squats 3201
Members should focus on movement quality on these exercises. Choose a weight in order to reflect this. Focus on slow and controlled movement through out and pick a weight to reflect this. Wall-squats may be done with a PVC pipe. Tempo is: 3s down, 2s at bottom, 0s up, 1s at top.