Warm Up:
1 set:
10 alternating plank reach throughs
5 single-leg KB deadlifts/leg
10 kipping swings (pull-up bar)
1 set:
10 up-downs
10 KB goblet squats
10 kipping swings + knees-to-chest
1 set:
10 sit-ups
10 KB deadlifts
10 knees-to-elbows
Specific Warm-Up:
KB Snatch and Lunge Progression
WOD:
For time:
30 single-arm KB overhead lunges (35/53 lb)
30 knees-to-elbows
30 sit-ups
30 KB snatches (35/53 lb)
30 sit-ups
30 knees-to-elbows
30 single-arm KB overhead lunges
Time Cap: 15 Min
Intermediate:
For time:
30 single-arm KB overhead lunges (26/35 lb)
30 knees-to-armpits
30 sit-ups
30 KB snatches (26/35 lb)
30 sit-ups
30 knees-to-armpits
30 single-arm KB overhead lunges
Beginner:
For time:
30 single-arm DB overhead lunges (10/15 lb)
30 hanging knee raises
30 sit-ups
30 DB snatches (10/15 lb)
30 sit-ups
30 hanging knee raises
30 single-arm DB overhead lunges
HOME WOD:
Equipment:
30 single-arm DB overhead lunges
30 lying knees-to-elbows
30 sit-ups
30 DB hang snatches
30 sit-ups
30 lying knees-to-elbows
30 single-arm DB overhead lunges
Bodyweight:
For time:
30 single-arm weighted overhead lunges
30 lying knees-to-elbows
30 sit-ups
30 weighted push presses
30 sit-ups
30 lying knees-to-elbows
30 single-arm weighted overhead lunges
Movement scaling options:
Single arm KB overhead lunges: Load, single-arm KB front rack lunges, alternating lunges
Knees to elbows: Knees-to-armpits, hanging knee raises
Sit-ups: Reps, 1:00 plank hold
KB snatches: Load, alternating KB cleans, alternating KB upright rows
Partner option:
For time:
60 single-arm KB overhead lunges (35/53 lb)
60 knees-to-elbows
60 sit-ups
60 KB snatches (35/53 lb)
60 sit-ups
60 knees-to-elbows
60 single-arm KB overhead lunges
Post-Workout Skill Work:
4 sets:
10 single-arm KB bent over rows/arm (35/53 lb)
50-m single-arm KB farmer carry/arm