4/7 Monday

KB Warm Up #1

Banded pull aparts + hitchhikers, 20 reps

3x (coach's choice on reps)

KB around the world

Russian swing

Double-tap

H2H swings

Release

Wallball substitute

Skill

KB complex

KB snatch/ single arm OH reverse lunges/ wind mill/ single arm shoulder to OH/ TGD/ single arm floor press/ TGU

WOD

4 rounds for time:

(L) 3 consecutive of the same movement KB snatch complex each movement

(R) same

NOTE- KB complex

3 KB snatch/ 3 single arm OH reverse lunges/ 3 wind mill/ 4 single arm shoulder to OH/ *1 TGD/ 3 single arm floor press/ *1 TGU