Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: 15 minutes
Fitness: EMOM for 10 minutes – 3 V-ups + 3 single leg Deadlift with KB with the left leg + 3 single leg Deadlift with KB with the right leg
Performance: 5×3 Touch and go Snatch – start at 50% and climb. Mobility challenged can Power Snatch.
Part 2 – Conditioning: “Muy Grande”
E30sec for 6 min:
- 1 Burpee-Pull-up + 1 TTB
–Rest 3 min–
Then, EMOM for 6 rounds (12 minutes) of:
- Even min: 100m Sprint
- Odd min: 10 RKB Swings
Fitness: If necessary do burpee-bar grab and knee-up, use a KB that is heavier than normal and focus on only using hips
Performance: Feel free to upgrade to Burpee-C2B, use 32/24k (or heavier) kettlebell
