7.23.2022
Warm-up
[3:00-10:00]
5:00 at warm up pace
10 alt. step ups
5/5 Single arm KB swings
5/5 sinlge leg RDLs (holding KB)
Specific Prep
[10-20:00]
How to KB snatch
Big extension/jump through hip
Pull elbow high (like starting a lawn mower)
Aggressive "Punch" to ceiling to keep bell from rolling over and crashing on Forearm
*start w/ lighter KB and build to working weight
How to clean a KB (for front rack step ups)
Big extension/jump through hip
Pull elbow high (like starting a lawn mower)
Shoot elbow through and receive KB on outside of bicep w/ elbow pointing towards the ground
*start w/ lighter KB and build to working weight
If you are struggling with either, a great modification is to go to a DB
Metcon
[20-55:00]
Payback (Time)
20 rounds (35:00 Time Cap)
10 KB Hang Snatch (5/arm) (45/25)
10 Single Arm KB Front Rack Step Up (45/25) (5/arm)
10/8 cal bike
OPEN (RX+): KB (53/35) and 12/9 cal bike
CC: Push/Threshold
P1 completed a full round, then P2 completes a full round while P1 Rest
Payback BUILD (Time)
20 rounds (35:00 Time Cap)
10 DB Hang Snatch (5/arm) (25/15)
10 Alt. Single DB step up (25/15) (can hold DB however you like)
8/6 cal bike
Cool Down/Stretch
[55-60:00]
Forearm smash 1:00/side
Quad smash 1:00/side
