Movement Warm-up Set 

2 x Rounds NFT

10 x Box Jumps 

10 x Russian Kettlebell Swings “Snap the hips!” 

3 x <-> AFAP Sprints 

A.  Power Cleans – 3 x 5 w/2 minute rest 

B.  5 Rounds AFAP: 

5 x Heavy Power Cleans 

20 x Heavy Russian Kettlebell Swings 

50 x Double unders (100 singles fast) 

Rest 3 minutes after each round

C.  If there’s time: 

3 x 10 Glute Ham Raises 

3 x 15 GHD Sit-ups  

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