Warm Up:

250M Row

Inchworm 30’

Broad Jump 30’

10 Air Squats

10 goblet squats w/light KB

10 KB deadlifts

10 twisting push ups

20 arms circles

KB snatch practice

Barbell w/u


Clean + High Hang Clean


5X1 As Heavy As Possible + 1 Jerk at the end of ea set



3 Rounds:

10 Alt KB Snatch (53/35)

20 steps – Walking OH KB lunge – (switch arms after 10 steps)

30 KB Swings

video courtesy of Jason Demelo.

For the OH KB Walking lunge.  Keep KB locked out OH, make sure back knee makes contact with the ground, and don’t forget to change arms after 10 steps.


Scaling Options:

KB wt -> as needed, you must use the same KB for all 3 movements.


Cool Down:

Banded OH Stretch – 2 min per side


Pigeon pose – 2 min per side

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