Build Up:
2 sets:
100-meter run
3 single-arm kettlebell swings + 3 single-arm kettlebell pull-backs + 3 single-arm kettlebell snatches, right arm
3 single-arm kettlebell swings + 3 single-arm kettlebell pull-backs + 3 single-arm kettlebell snatches, left arm
5 kettlebell swings
– Use a light to moderate weight on the first round.
– Use the intended workout weight on the second round.
WOD:
3 rounds for time:
400-m run
30 KB snatches (35/53 lb)
20 KB swings (35/53 lb)
Intended stimulus: 10-14 Minutes
Intermediate:
3 rounds for time:
400-m run
30 KB snatches (26/35 lb)
20 KB swings (26/35 lb)
Beginner:
3 rounds for time:
200-m run
20 DB snatches (15/25 lb)
10 DB swings (15/25 lb)
Home Workout:
3 rounds for time:
400-meter run
30 dumbbell snatches (35/50 lb)
20 dumbbell swings (35/50 lb)
Movement scaling options:
Run: Distance, substitutions
KB snatch: Load, reps, kettlebell swings, dumbbell snatches
KB swing: Load, reps, Russian kettlebell swings, kettlebell deadlifts
Post-Workout Test:
1 set:
400-m run