Warmup
0:00 – 10:00
Dynamic Animal Mobility

10:00 – 25:00

5/5 Bottom loaded Windmills
5/5 Top Loaded Windmills

3 sets
5/5 Side Presses – increase weight each set

Bent Press
3/3 reps with easy weight, then
1/1 rep, increasing weight each set to find a 1RM

***Your goal should be to Bent Press a bell heavier than you can strict press***

*if you cannot safely perform a windmill with weight overhead, then keep working with no weight or with a kettlebell in your bottom hand, DO NOT attempt the Side Press or Bent Press

Conditioning

25:00 – 35:00
Movement specific warmups

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:

“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

As many quality reps as possible.

Rest until 10:00, then:

3 Rounds (15 minute limit)

400 yd run
12 Burpees
120 Single Unders