WARMUP
10 min AMRAP
1 min cardio
10 Walking Lunges
5 KB Deadlift
5 Russian KB Swings
5 Goblet Squats
3 Kips Swings
3 Toes to Bar
Then…
KB Snatch Practice w/ Coach
Single Arm Swing + Snatch
STRENGTH
KB or DB Snatch
3×5 each
*Practice your KB snatch or just go heavier on the DBs.
Banded Pull Aparts
3×15
WOD
Buy In: 60/48 Calorie Bike (sub 80/60 on the row)
Then…
AMRAP 20min
6 Toes to Bar
12 Russian Kettlebell Swing (Rx+ 70/53) (Rx 53/35) (Fit 35/25)
18 Goblet Walking Lunge
**Look at the clock when you are done with your bike, then your 20 minutes start. 2 Scores: Time completed and total reps (not including the bike)
STIMULUS:
Duration: Long
Weight: Moderate-Heavy
Skill: Moderate-High
Volume: High
OPTIONAL POST WOD
Grunt Work:
3 Rounds For Quality:
5 Double Kettlebell Clean
50′ Double Kettlebell Overhead Carry
50′ Double Kettlebell Front Rack Carry
CrossFit Reserve 