A. Context : Practice
Context : Practice
Why the skill is a heavier version that what is going to be in the workout.Scoring: Not Scored
B. Bodyweight Warm Up :
Bodyweight Warm Up :
2 Sets of
4 'Golf ball pick ups' per side,
4 Spiderman LungesScoring: Not Scored
C. KB Warm Up :
KB Warm Up :
3 Sets of
5 Kettlebell 'halos',
5 Goblet Squats,
5 KB SwingsScoring: Not Scored
D. Jerk 5 x 4
Every 1 minute, for 5 minutes (5 sets):
4 Jerks @ 50-60%
E. Dead Giveway
Dead Giveway
For time
1500m Row / Run 1.2K
Rest 2 minutes Then
4 rounds of
8 Push Jerks (135/55)
40' Kettlebell racked lunge -one arm- (53/35/26)
8 Left single arm kettlebell swing
8 Right single arm kettlebell swing
20 Wall Ball (20/14/10)Scoring: Time (lower is better)