Warmup:

Walking Lunge 30’

Side Lunge 30’

Heel2Toe 30’

Inchworm 30’

L-Arm KB OH carry 30’

R-Arm KB OH Carry 30’

10 Alternating 1-arm KB Russian Swing – See video below, courtesy of OPEX Fitness

10 Alt 1-Arm KB Hang Power Clean

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

WOD:

25 Min AMRAP:

30′ Dual KB Front Rack Lunge

15 Dual KB Hang Power Clean & Jerk

30′ Dual KB Overhead Carry

15 Dual KB Deadlifts

KB Weight – 55/35

Video courtesy of WOD Star.

Best way to set this one up would be to mark off a 30’ section of floor.  Have the KBs sitting at one end.  At “3,2,1…Go!”, pick the KBs up, put them in the front rack and begin your lunges. When you get to the 30’ mark, either put the KBs down for a sec and shake out your arms, or go right into the Hang Power Clean & Jerks.  Once those are done, turn around, pop the KBs overhead and begin walking back to where you started your 30’ lunging.  Once there, bring the KBs to your sides and go into the KB Deadlifts. Keep moving in that sequence for the whole 25 Min.  For the KB deadlifts, you can have to KBs to the outside of your feet or have both KBs between the legs.

Scaling Options:

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

Cool Down:

Couch Stretch – 2 Min per leg

Wall Figure4 Stretch – 1 Min per side