Warmup:

:30 Ski Erg

5/5 1-arm KB deadlifts

5/5 1-arm Russian Swings

30’ L-arm OH KB walk

30’ OH R-arm KB walk

10 Air Squats

5 Goblet Squats

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

S/S/S:

5-10 min KB Hang Snatch practice

Video courtesy of Rogue Fitness.

WOD:

As Many Rounds in 5 Min of:

12 Hang KB Snatch (6 R-arm, 6 L-arm) (55/35)

9 Goblet Squats (55/35)

6 Cal Ski Erg

rest 1 minute,

Complete the above cycle 4 times.

Score = Total Rounds + any leftover reps

Try to make it a point to PUNCH the KB once it goes higher than eye-level.  This way you reduce the chance of it slamming into your forearm (who has time for that kind of bruising?)

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Banded Bully Stretch – 1 Min Per side

Saddle Pose – 2 Min