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