Thursday (Volume/ Skill)

KB Warm up #2

Kettlebell complex

(Explain- one or both KBs or H2H techniques)

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

Swing/ Clean/ Clean and press/ Snatch/ Windmill/ TGU + arm bar

Skill

KB complex- Swing/ Clean/ Clean and press/ Snatch/ Windmill

WOD

20 minute AMRAP

KB complex- Swing/ Clean/ Clean and press/ Snatch/ Windmill

(Left & Right hand equals 1 rep)

Complex 2-4-6-8-10-12-14-16…

Row for calories 7-14-21-28-35-42-49-52…

GoFit

KN Warm up #1

KB around the world

Russian swing

Double tap

H2H swings

Release

Wall ball substitute

Skill

Double KBS/ KB shoulder to OH

WOD

5x

30:30

-Double KBS

-Row for calories

-KB shoulder to OH

-Row for calories