Day#2 Week#3 Speed

KB Complex Warm up

2 minutes jump rope

Kettlebell

(Explain- one or both KBs and H2H techniques)

5 x 3 consecutive reps (hold on KB throughout the complex)

Swing/ Clean/ Clean and press/ Snatch/ TGU

Skill

Power swing

WOD

7 rounds of:

20 KBS w/ 35 m/53

20 wall ball shots

10 burpees to cross bar

*2 minutes rest after each effort

GoFit

Warm up

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

KBS & wall ball shots

WOD

5x

30:30

-KBS

-Burpees

-Wall ball shots

-Battle ropes