WARM UP

3 Rounds, Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
5 Squat Jump

Into 4 Rounds, Not for Time:
15 mt kb front rack walking lunges
rest 60″

SKILLS & SPECIFIC WARM UP
Kb Swing

2 Rounds, Easy Not for Time:
9 Step ups
6 Box Jump
3 Russian Kb Swing

2 Rounds, at workout pace, Not for Time:
9 Step ups
6 Box Jump
3 Kb Swing

CONDITIONING

“JUMPIN’ SWING“

RX

AMRAP 12
7 Box Jump #75/60
14 Kb Swing #24/16

INTERMEDIATE

AMRAP 12
7 Box Jump #60/50
14 Kb Swing #24/16

BEGINNER

AMRAP 12
7 Box Jump #50/40
14 Kb Swing #16/8