WARM UP – MOBILITY

Set up a barbell in a rack and pull out a light KB for warm-up drills + snatch technique work

Dynamic shoulder / thoracic rotations

Kettlebell shoulder warm-ups: halos / press / push-press / windmills / overhead lunges / rows etc.

Review and warm-up barbell Push press, Push Jerk, and Split jerk

WOD A
EMOM x 18
Min 1-5: 3 Push press
Min 6: rest
Min 7-11: 2 Push jerk
Min 12: rest

Min 13-18: 1 Split jerk

Start at a moderate – smooth weight and attempt to build each set finding a heavy (but not absolute max) of each lift.
PUSH PRESS X 3
PUSH JERK X 2
SPLIT JERK

WOD B
Review KB Snatch technique and warm-up for WOD B
TEXAS KETTLEBELL MASSACRE
Complete AMRAP in 12 mins:
6 KB Snatch (24/16kg)
8 KB Push Press
10 KB Chainsaw rows (staggered stance front the ground)

12 Ab-mat sit-ups

Complete the first round of KB work all with your Right hand, second round all with your left, and continue to alternate each round.
Newer athletes scale KB in weight or to a dumbbell instead (hang DB snatch etc.)

ACCESSORY
3 supersets:
8-10/arm Single arm standing upright rows
16-20 Alternating front + side delt raises
15-20 Banded face pulls

  • Rest 1:30-2 mins

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