Pic courtesy of Luke Events.  Please join us this Friday from 0600-0900 as we do “Hotshots 19” in honor of nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, who tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire. There will be an RX and scaled versions ready for you. This event is open to all.

Now, back to today’s work

 

Warmup:

Grab light KB

3 Rounds:

100M jog

30’ Single Arm OH KB walk

Switch arms and repeat

5 single arm KB Russian swing

3 Single arm KB Press

3 Single arm KB Snatch

 

S/S/S:

5-3-3-3-1:

Single Arm DB Jerk (do one arm then the other each set)

Sets start every 2 Min

Increase weight as needed

Video courtesy of Train FTW.

Little fun pressing/receiving work to start off. For the Single Arm dumbbell Push Jerk – Set-up:
Feet under hips/Glutes and abs tightened/dumbbell resting on shoulder/Elbow in front of body Execution: Dip/Push knees forward and out/Torso stays vertical/Heels down/Quickly extend at the hips and knees/Push under the dumbbell/Receive the bar in a Single Arm Partial Overhead Squat/Stand with load overhead to the finish position.  Go by feel on the weight jumps. Focus more on explosively opening the hips to move the weight and punching to land with arms extended instead of muscling the DB up

 

WOD:

18 Min AMRAP:

60′ Double KB Front Rack Walking Lunge (53/35)

(3 burpee penalty per drop during lunge)

5 KB Hang Snatch per arm (53/35)

Video courtesy of Functional Bodybuilding.  For the WOD today, mark off a 30′ section so you can lunge down and back.  And yes, only do burpees if you have to put the KBs down prior to finishing the lunge distance.

Video courtesy of Rogue Fitness. For the KB Snatch, get that good punch once it gets over the shoulder height to ensure you don’t bruise your forearm today.

Scaling Options:

KB weight -> 35/23 -> as needed

Cool Down:

Banded OH stretch – 2 Min per side

 

Couch Stretch –2 Min per side