Warm Up:
PVC Switch Warm-Up Game
Skill Work:
EMOM 10:
Min. 1 | 6 heavy KB swings
Min. 2 | :20-:30 plank hold
WOD:
For time:
21-15-9:
KB swings (53/70 lb)
100-100-100:
Double-unders
Intended Stimulus: 10 Minutes or Less
Intermediate:
For time:
21-15-9:
KB swings (35/53 lb)
50-50-50:
Double-unders
Beginner:
For time:
21-15-9:
KB swings (18/26 lb)
100-100-100:
Single-unders
Home Workout:
For time:
24 alternating dumbbell hang snatches (35/50 lb)
100 double-unders
18 alternating dumbbell hang snatches
100 double-unders
12 alternating dumbbell hang snatches
100 double-unders
Movement scaling options:
Kettlebell swing: Russian kettlebell swings, load
Double-unders: Reps, single-unders
Cool down:
1 set:
1:00 double-forearm stretch (extension)
1:00 double-forearm stretch (flexion)