(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
2 Min Bow & Arrow Stretch
2 Min KB Windmill

Warm-up: 15 Min
KB Warm Up
5 KB Floor Press each side
5 Arm Bars each side
5 Punch and Crunch each side
5 Half Ups each side
5 Overhead Reverse Lunge each side
20 Russian Swings
20 American Swings

Note: 5 reps on each arm stay with the second arm to begin the next movement.

Skill: 15 Min
One Arm KB Swing
High Pull and Punch
KB Snatch
Top Down Snatch

Note: Video below does a good job discribing all 4 movements. Start with reviewing the swing, emphasize hip pop to create weightlessness in the bell, then move to single arm swings and cover the following progressions in the video, as well as the Top down dismount.

Workout: 20 Mins
For Time
KB Snatch (24/16) (each side)
Box Jump (24"/20")
KB Kayaker (24/16) (Each Rep = one touch on each side)

Scaling: Light and Low