I. General Warm-up
2 Perfect Stretch/side
2 Inchworms w/ Up-dog/Down-dog
10 Side Plank Pulses/side
10 PVC Pipe OHS
Quickly review KB Snatch: Kettlebell should be gripped with full palm, not fingertips. Use hip extension to explode vertically, elbow snaps high and outside, then hand punches through at the top to keep the kettle from swinging over the top and hitting the wrist. On the downward phase of a KB snatch, the weight does not have to go to the ground, but rather to the hip.
III. Workout Of The Day
12 DB Thrusters @35/20; 25/15; 20/10
12 Box Jumps @24/20; 20/16; Step-ups
6R/6L Single-Arm KB Hang Snatch @53/35; 44/26; 35/18 or as needed
12 DB Thrusters @35/20
12 Box Jumps @24/20
6R/6L Single-Arm KB Hang Snatch @53/35
PERCEIVED INTENSITY – (8/10)
Conditioning intervals with a couple of challenging movements in the DB Thrusters and the KB Snatch. Try to find a pace on the first rounds that allows you to work at a similar intensity on the second time through. If needed, have some athletes start on the KB Snatch segment and alternate to split up equipment.
IV. Accessory, Recovery, Community
1) Mash and stretch forearms, biceps, triceps.
2) Deep lunge/pigeon stretch
V. Supplemental Work
A. 3x 6:00 on implements of choice @ moderate pace w/ nasal breathing only- rest 2:00 between