PARTNER WARM UP

Set 1
A: 100m Jog + 5 Up-Downs
B: KB Hold at Side
Set 2
A: 100m Jog + 5 Up-Downs
B: KB Hold at Chest
Set 3
A: 100m Jog + 5 Up-Downs
B: KB Hold Overhead
Set 4
A: 10 Up-Downs
B: KB Goblet Squat Hold

SKILLS & SPECIFIC WARM UP

Set 1
swings.
3 Single-Arm KB Deadlift Left Arm
3 Single-Arm KB Swings Right Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank
Set 2
3 Single-Arm KB Deadlift Left Arm
3 Single-Arm KB Swings Right Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank
Set 3
3 Single-Arm KB Deadlift Left Arm
3 Single-Arm KB Swings Right Arm
5 Russian KB Swings
5 Up-Downs to Plate

CONDITIONING
“COUNTDOWN”

AMRAP 5
10 Alternate KB Snatch #24/16
10 Up-Downs to Plate #20/10

Rest 3:00
AMRAP 4
5 Single Russian KB Swings x side #24/16
10 Up-Downs to Plate #20/10

Rest 3:00
AMRAP 3
Max Cal Row