Recommended Warm Up (10 Minutes):

:30 ON/ :30 OFF on a machine for 5 min- pick up pace each round

15 Shoulder Rolls (pvc)

10 Snatch Balance (pvc)

5 Inchworms


20 Minute AMRAP:

200m Run

15 Kettlebell Swings (70/53#)

15 Toes to Bar


*Alternate in a team of 3 on the run, or rest 1:00 after each round!  The KBS should be unbroken.  Limit the TTB to 3 good sets at most, so if you need to cut the reps down a little that’s okay.


Scaling Options:

Toes to Bar or Knees to Chest or Sit Ups


10 Minute EMOM:

5 Power Snatch


*Pick your own weight.  These MUST BE TOUCH AND GO.  Work on some barbell cycling and technique here.  Be smooth returning the bar to the ground.


Skill Work