Warmup
0:00 – 15:00
Dynamic Animal Mobility
15:00 – 25:00
Alternating Turkish Getups (increase weight as long as you are able to maintain perfect form)
Conditioning
25:00 – 35:00
Kettlebell Snatch Technique review
35:00 – 60:00
Restart clock to 0:00 and keep it running:
Levels 2-4
MVMNT Kettlebell Snatch Test
100 Reps
L4 – 24/18, 5 minute limit, sets of 10 or more per hand, you may not put the bell down or rest in any position other than overhead lockout
L3 – 22/14, 6 minute limit, sets of 5 or more per hand, you may not put the bell down or rest in any position other than overhead lockout
L2 – 20/12, 8 minute limit, break up reps however needed, set the bell down if necessary
Rest until 10:00, then until 25:00:
“Two Sevens Clash’
3 Rounds (15 minute limit)
400 yd run
21 Burpees
100 Double Unders
L4 – as written
L3 – 50 DUs ONLY if you can’t string them together–otherwise it’s still 100
L2 – 25 DUs if you want to practice (you should) otherwise 150 singles
Level 1
5 minutes
Kettlebell Snatch OR Single Arm Swings (switch hands as often as necessary)
As many quality reps as possible.
Rest until 10:00, then:
3 Rounds (15 minute limit)
400 yd run
12 Burpees
120 Single Unders