Skill Work:
5 sets/arm:
1 single-arm Russian KB swing
1 single-arm KB swing + pull back
1 single-arm KB snatch
WOD:
5 rounds for time of:
12 single-arm KB snatches (35/53 lb)
15 hand-release push-ups
30 air squats
Intended Stimulus: 8-13 Minutes
Intermediate:
5 rounds for time of:
12 single-arm KB snatches (18/26 lb)
9 hand-release push-ups
30 air squats
Beginner:
5 rounds for time of:
12 single-arm Russian KB swings (12/18 lb)
9 hand-release push-ups from the knees
10-20 air squats
Home Workout:
5 rounds for time of:
12 single-arm dumbbell snatches (35/50 lb)
15 hand-release push-ups
30 air squats
Movement scaling options:
Single arm KB snatches: Load, reps, dumbbell hang snatches, single-arm kettlebell swings
Hand release push ups: Reps, hand-release push-ups from the knees
Air squats; Reps, squats to a target, lunges
Cool down:
1 set:
1:00 foam roll quads/side
:30 hollow hold
1:00 foam roll upper back
:30 hollow hold
1:00 foam roll lats/side
0:30 hollow hold