General Warm Up (5-12)
3 rounds:
10 Bend and Bow
5 Inchworms (with pushup)
10 Single Leg Line Hops (each leg, 10 fwd and back, 10 side to side)
5-5-5 Squat (feet together, normal stance, wide stance)
Specific Warm Up (12-25)
Double Unders:
30 Single Unders
15 Right Leg Singles, 15 Left Leg Singles
30 Crossover Single Unders
20 Tall Jumping Singles (working on bounding and body position, mimicking double under jump height)
:30 Max Double Unders or Attempts
KB Hang Squat Clean:
10 KB Deadlift
8 Kettlebell Swing (eye level)
10 Hand to Hand Kettlebell Swing (working on hand transfer and timing of bell)
10 Goblet Squat
10 KB Transfers (single arm swing into goblet catch (no squat), then taking KB from goblet back to single arm swing)
5 KB Squat Clean
+
2 sets:
5 KB Squat Clean (building to workout load)
RXConditioning (25-45)
12 No Push up burpee (“up down”)
16 Single arm KB hang squat clean (70/53lb.)
32 Double unders
1:00 Rest
6 rounds for time.
Single arm KB hang squat clean:
Intermediate: 53/35lb. KB, reduced volume DU or 32 single unders
Baseline: 20/15lb. KB or DB, 20 single unders or plate hops
(48-60)
12 Min EMOM:
Min 1) :45 Max Banded Good Mornings
Min 2) 100′ Sandbag or Double KB Front Carry (bearhug, AHAP)
Min 3) Rest
1:00 Bike easy pace
20 Banded row (band attached to rig)
20 Plank shoulder taps (10 each)
1:00 Row easy pace
10 Alternating step back lunge + overhead reach
10-15 Rower hamstring curls
10 Lateral plank rotations (each side)
1:00 no push up burpee (easy pace)
10 Banded pass through’s
15-20 banded pull a part
20 Landmine standing rotations (10 each side)
3 rounds
(0-5)
Today we explore a new movement! We are back to regularly scheduled intensity and blend of skills and high capacity. We have repetitive rounds of total body movements that demand we travel our center of gravity a long distance for the first 2 movements, then have deadly accuracy with our hands as we finish with the double unders. The new movement is a “single arm KB hang squat clean”. This is initiated by standing fully with the KB, executing a single arm swing high enough to catch it in both hands (not on your front rack position) in a goblet position and execute a squat. You then switch hands and execute on the opposite arm.