12162019

15
Dec

12162019

Warm-up
2 Rounds
400m Row
30 S-Arm Russian KB Swings
30 Box Step Ups 24/20”

Skill Work
10′ to work on the following progression
1. Kip Swings
2. Kip Swing Knee Raises
3. Kip Swing Knees to Elbows
4. Kip Swing Toes to Bar
Goal would be to do 2 reps at each movement without coming down from rig x 3 sets.

Met-Con
18′ AMRAP
16 Box Jumps (24/20″)
8 Right Arm KB Snatches (53/35#)
8 Toes to Bar
8 Left Arm KB Snatches (53/35#)
Fit+: Reduced Weight, Knees to Elbows
Fit: Reduced Weight, Knee Raises or Sit-ups

Mobility
10′ Stretching hamstrings and shoulders