5:30 INTERMEDIATE KB

A. 5 RDS

TGU+5 Front Squats Right/Left

TGU from ground to standing, bring KB from OH into rack position, perform 5 front squats, press KB to OH position, TGU from standing position to the ground.  Switch hands.

B. 5 RDS

5 R/L Snatch – Heavy

5 pull ups

C. 2 x 1 MIN R/L RACK HOLDS

Use snatch weight bell.

Rack hold R/L each for 1 minute.  Rest 1 minute and repeat.

 

6:30 BEGINNER KB

A. 4 RDS

8 Goblet Squats

5 R/L 20″ Box Step-Ups

B. 32 RDS

15 seconds on/off

alternate movements

2-hand swing

push-up

C. 3 x 1 Minute Plank

rest 1 minute between rounds