Warmup

0:00 – 20:00
Run to Sessions 1x
Animal Mobility

20:00 – 30:00
Workout Prep
Review/practice the movements for your level.

Conditioning

“Burning Bright”

30:00 – 60:00

Levels 3/4

5x E6MOM
Run 200 yd
21/15/9/6/3 Snatches
Run 200 yd
Rest

There is a hard 4 minute per round cut-off time if you’re using the barbell. If you finish any round even one second over 4 minutes, you can no longer add weight to the bar for the duration of the workout. This means you will actually have to sprint the running portion in the first couple of rounds, because there are a lot of snatches to get through.

L4 – M: 65/75/95/115/135, W: 45/65/75/85/95
L3 – M: 45/65/85/105/115, W: 35/45/55/65/75

Level 2

5x E6MOM
Run 200 yd
20 Reset/Power Swings
Run 200 yd
Rest

(or same as Level 3 WITH COACH’S PERMISSION ONLY)

For the Reset Swing (aka Power Swing) the kettlebell must be parked on the floor between each rep. You will have to maintain a strong midline, set your spine in neutral and brace your core prior to each and every rep or you will trash your low back. To get through this workout correctly you will have to walk the line between rushing the reps and resting too long between them. Poor technique on the swing is not tolerated at MVMNT; use this as an opportunity to demonstrate your ownership of this fundamental movement.

Level 1

5x E6MOM
20 Swings
Run 400 yd
Rest