A. Take 20 minutes to build:
- 2 Overhead Squats
B. For time:
- 30 Russian Kettlebell Swings @ 53/70
- 300m Row
- 25 Russian Kettlebell Swings @ 53/70
- 250 Row
- 20 Russian Kettlebell Swings @ 53/70
- 200m Row
- 15 Russian Kettlebell Swings @ 53/70
- 150m Row
- 10 Russian Kettlebell Swings @ 53/70
- 100m Row
Time cap is 10 minutes. Run this one in 2 heats with first heat finishing completely before Heat 2 begins.
5 Rounds for time of:
- 7 Hang Muscle Snatches
- 7 Toes-to-Bar
- 7 Pushups
- 21 Jump Rope Singles
The goal for today is to introduce you to two new skills, the Snatch and Toes-to-Bar. The Snatch will be scaled back to one of its simplest components, the Hang Muscle Snatch. Our goal with that exercise is to begin teaching you how to pull the bar overhead with balance and control. Proficiency here will lead to a slightly more advanced progression of the Snatch called the Hang Power Snatch, which coaches will lead you to at their discretion. With Toes-to-Bar, almost all of you will focus on building grip strength when hanging from a bar. From there we’ll add in trunk flexion (Knee-ups) to increase difficulty. If there are a few of you that have the requisite grip, core and shoulder strength, we’ll show you how to do Low Amplitude Arch/Hollows which eventually leads to the full Toes-to-Bar exercise.
The ‘for time’ aspect of this workout should remain a loose concept until all skills are mastered. For now, move with urgency from one exercise to the next, but do not rush through the actual reps of any particular exercise.