5:30 INTERMEDIATE KB
A. 5 ROUNDS
1 TGU L
5 KB FRONT SQUATS L
1 TGU R
5 KB FRONT SQUATS R
B. 2 LADDERS OF SWING/SNATCH FROM 1R/1L UP TO 5R/5L
Alternating between 1-hand swings and snatches with the same hand, progress up the ladder from 1R/1L up to 5R/RL. One rep with each hand will be 1 1-hand swing and 1 snatch. Switch hands after completing reps for that rung of the ladder.
6:30 BEGINNER KB
A. 20 MIN TGU PROGRESSIONS
Working the first 1/2 of the TGU (Floor to High Bridge) perform 1 rep per hand, 10 2 hand swings.
B. SWING/BURPEE COMBO FROM 1-10
Perform 1 2-hand swing, 1 burpee…. up to 10 2-hand swings, 10 burpees