MOBILITY & WARM UP
AMRAP 8 Min
1) 20 mt Alternating Elbow to Instep / Jog back to start
2) 20 mt Soldier Kicks / Jog back to start
3) 20 mt Alternating Side Lunge / Jog back to start
4) 20 mt High Knees / Jog back to start
5) 20 mt Butt Kickers / Jog back to start
6) 20 mt Side Shuffle / Jog back to start
SKILLS & SPECIFIC WARM UP
KB CLEAN & SNATCH REVIEW FOR 10:00
5 Reps on each arm
1) Single Arm KB Swing / Arm
2) Single Arm KB High Pull / Arm
3) Assisted KB Clean
4) KB Snatch
At a light intensity, 3 Rounds of:
100 Meter Jog
7 Kb Swing
rest 2′ followed by 1 round at our working intensity
200 Meter Run
7 Kb Swings
CONDITIONING
” THE DAY BEFORE THE STORM “
5 Rounds For Time
21-18-15-12-9 KB Swing 24/16
KB Swing #24/16
400 Mt Run
