WARM UP – MOBILITY
2-3 round of:
30-45s Skipping variations
Banded shoulder/back warm-ups / activations
Dynamic lower body warm-ups / stretches

Review / Tech: All KB WOD movementsWOD A
BELLS AND WHISTLES PT.1
8 min AMRAP:
50 Doubleunders (45-60s max)
12 Double KB sumo deadlift
9 Double KB clean
6 Double KB shoulder to overhead

Rx: 2 x 24/16kg (scale so that KB complex can be completed unbroken for a round or two, or to DB’s as needed)
KB cleans are from the hang
604 at home: Sub “jump double taps” or jumping jacks, and can be done with 2 DB’s, Barbell, or odd object.

At the 12 min mark, start Pt. 2BELLS AND WHISTLES PT. 2
Complete for time:
10-8-6-4-2 reps of:
KB Snatch (right arm)
KB overhead lunge step (right arm w/ left leg forward)
KB Snatch (left)
KB overhead lunge step (left arm w/ right leg forward)

Rx: 24/16kg (scale so that all sets can be completed unbroken or to DB’s as needed)
10 min time cap
604 at home: could be completed with a dumbbell or odd object

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