WOD:
AMRAP 12:
100-m single-KB suitcase carry (53/70 lb)
7 right-arm KB snatches
7 left-arm KB snatches
Intermediate:
AMRAP 12:
100-m single-KB suitcase carry (35/53 lb)
7 right-arm KB snatches
7 left-arm KB snatches
Beginner:
AMRAP 12:
100-m single-KB suitcase carry (12/18 lb)
7 right-arm single-arm KB swings
7 left-arm single-arm KB swings
Home Workout:
AMRAP 12:
100-m single-dumbbell suitcase carry (50/70 lb)
7 right-arm dumbbell hang snatches
7 left-arm dumbbell hang snatches
Movement scaling options:
KB suitcase carries: Load, distance, dumbbell suitcase carries
KB snatches: Load, dumbbell options, one-arm Russian kettlebell swings
Post-Workout Skill Work:
Accumulate:
100 KB side bends
– Use workout kettlebell or heavier.