Warm up
A- Mash- Lats & hip flexor
Activate- 2x 20 with hikers + 5m banded hip activation
B- KB Warm Up #1
KB around the world
Russian swing
Double tap
H2H swings
Release
Wall ball substitute
Skill
KB complex on each arm
Single arm swing/ clean and press/ snatch/ windmill/ TGD/ TGU
WOD
12 minutes
4 KB lateral lunges
KB complex on each arm
Single arm swing/ clean and press/ snatch/ windmill/ TGD/ TGU
GoFit
Warm up
A- Mash- Lats & hip flexor
Activate- 2x 20 with hikers + 5m banded hip activation
B- KB Warm Up #1
KB around the world
Russian swing
Double tap
H2H swings
Release
Wall ball substitute
Skill
KB snatch
WOD
5x
30:30
-KB snatch L
-KB lateral lunges
-KB snatch R
-KB Russian twists
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