Specific Warm-Up:
1 set:
12 kettlebell swings
3 shuttle runs
– Use workout load.
WOD:
AMRAP 8:
24 KB swings (35/53 lb)
6 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Intermediate:
AMRAP 8:
24 KB swings (26/35 lb)
6 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Beginner:
AMRAP 8:
16 KB swings (18/26 lb)
4 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Home Workout:
AMRAP 8:
24 alternating dumbbell hang snatches (35/50 lb)
6 shuttle runs
– Use one dumbbell.
– 1 shuttle run is 25 ft out and 25 ft back.
Movement scaling options:
KB swings: Load, range of motion, kettlebell deadlifts, unloading good mornings
Shuttle run: Load, range of motion, kettlebell deadlifts, unloading good mornings
Post-Workout Skill Work:
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell or kettlebell.