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