Grab a light KB

200M jog

5 Single leg KB RDLs per side

5 KB bent over rows per side

10 Spider-Man lunges

10 Squat2Stands

5 one-arm KB front Squat

5 one-arm KB press

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Practice KB hang C&J – See video listed under the WOD, courtesy of Technique WOD


5 Rounds For Time:

12 Hang KB Clean and Jerks – Right Arm (55/35)

20 Goblet Squats (55/35)

12 Hang KB Clean and Jerks – Left Arm (55/35)

20 American KB Swings (55/35)

Today is all about the Kettlebell!  As you practiced in the warmup, we want to hit the hang clean & jerks in such a way that we’re not constantly slamming the KB into our forearms.  As shown in the video, hinge the hip, pop the hip open, then pull the KB like starting a lawnmower.  Keep the technique good in those, and aim to go unbroken on the goblet squats and KB swings

Scaling Options:

KB weight -> 35/25 -> as needed (Elite – 70/55)

Cool Down:

Tabata Roll out: spend 20 seconds rolling out each body part.  Take 10 break between body parts


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