Warmup
0:00 – 15:00
Run to Sessions 2x
Instructor Mobility

15:00 – 25:00
Kettlebell/Dumbbell Snatch Technique review

25:00 – 30:00
Workout Prep

Conditioning
30:00 – 60:00

“Plastipella”

Levels 2-4

5x E6MOM
**4:00 work/2:00 rest**
You should be able to complete this amount of work in the allotted time but if you cannot, reduce reps as necessary to complete the work in under 4:00 (drop down to 5-6 reps of each movement).

Right Hand
8 Kettlebell Snatches
8 Rack Forward Lunges
Left Hand
8 Kettlebell Snatches
8 Rack Forward Lunges
Run 200
8 Pull-ups
Rest

L4 – 24/18, C2B pullups
L3 – 22/16, at least 1 C2B per set
L2 – no Rx, use bands if necessary

Level 1

5x E6MOM
**4:00 work/2:00 rest**
Level 1 will complete snatches on both arms before moving to lunges.

6/6 Kettlebell OR Dumbbell Snatches
6/6 Single Arm Rack Forward Lunges
Run 200
12 Ring Rows
Rest