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)
20 Minute AMRAP:
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.
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.