Warmup:

Grab light KB

200M jog

30’ Walking lunge

30’ Inchworm

5 Front Rack KB lunge per side

5 KB OH Lunges per leg

5 single-arm KB Russian Swings per side

5 single-arm KB press per side

3 single-arm KB hang snatch per side (see video below, courtesy of Rogue Fitness.)

The hinge of the hips will be the same as if you were doing a KB Swing.  As the bell comes up over your head make sure you “PUNCH” to avoid having the bell slam on your forearm.

WOD:

For Time:

40 L-Arm KB Snatch

30′ Walking L-Arm KB OH Lunge

40 R-Arm KB Snatch

30′ Walking R-Arm KB OH Lunge

 

30 L-Arm KB Snatch

30′ Walking L-Arm KB OH Lunge

30 R-Arm KB Snatch

30′ Walking R-Arm KB OH Lunge

20 L-Arm KB Snatch

30′ Walking L-Arm KB OH Lunge

20 R-Arm KB Snatch

30′ Walking R-Arm KB OH Lunge

 

10 L-Arm KB Snatch

30′ Walking L-Arm KB OH Lunge

10 R-Arm KB Snatch

30′ Walking R-Arm KB OH Lunge

 

*KB weight – 53/35

Time cap – 40 Min

Video courtesy of Performance Care.  Demo of the walking KB OH Lunge. Keep the Arm locked out and core tight!

The KB Snatch numbers drop each set, but the Walking OH Lunge distance stays the same each round.

Scaling Options:

KB weight -> 35/25 -> as needed

Cool Down:

Couch Stretch – 2 Min per side

 

Banded OH stretch – 1 min per side