Warmup

0:00 – 20:00
Run to Sessions 2x
Instructor Mobility

Conditioning

20:00 – 35:00
Kettlebell Snatch Technique/Warmup
– single arm swings
– high pulls
– half snatches
– full snatches
Toes to Bar/Hanging Abs/V-ups

35:00 – 55:00

“Positive Alert”

ALL LEVELS 4x E5MOM
You must have at least 60 seconds rest each round (ideally you get 2 minutes rest). Your coach will adjust your rep scheme if you cannot get the work done in under 4 minutes. People often lose time by trying to “recover” on the run–just run fast, like 85% of your max effort, and you will still have energy to complete the other movements but you won’t get caught by the clock.

Levels 3/4

5/5 Kettlebell Snatch
15 Toes to Bar
200 yd Run
50 Double Unders

L4 – 32/24, goal should be UNBROKEN on T2B
L3 – 28/20, 25 DU if you can’t string them together
Please note that this is a very HEAVY standard for the kettlebell snatch. Do NOT let your ego result in a torn rotator cuff or blown lumbar disc. You should determine in the warmup if you can handle that weight. Your technique should be perfect. If not, go lighter.

Level 2

5/5 Kettlebell Snatch
15 Knees to Elbow
200 yd Run
25 Double Unders

L2 – substitute half snatch if necessary, 150 singles instead of DUs

Level 1

125 Single Unders
8/8 kettlebell swings
15 Hanging Knee Tucks OR V-Up Sit-ups
200 yd Run

55:00 – 60:00

Hold each stretch for 60 seconds per side
Pigeon
Pretzel