Warmup
0:00 – 15:00
Instructor led Jump Rope (5 min)
Instructor Mobility

15:00 – 25:00

3x
45 seconds Single Kettlebell Rack March per side
45 seconds Kettlebell Beast Pull-through

Conditioning

25:00 – 35:00
Workout explanation and Movement specific warmups

Snatch prep:
3x
5/5 Single Arm Deadlifts
3x
5/5 Single Arm Swings
3x
5/5 High Pulls
3x
5/5 Half Snatch
3x
5/5 Full Snatch

35:00 – 55:00

“Under the Influence of Heat”

5x E4MOM (20 minutes)

2:00 quality reps:
Perform the following kettlebell exercises as a ladder, alternating arms after you finish the squats on the first side. If you get up to 5 reps on each side, start over at 1 rep
-Kettlebell Snatch
-Single Arm Lunge (opposite leg lunges forward)
-Single Arm Squat
-Repeat on other Arm

So this is what it looks like: snatch one rep, lower the weight to your shoulder, lunge, then squat, then switch hands and do the same sequence on the other side. Next, Snatch twice, lower the weight, lunge twice, squat twice, then switch hands etc.

1:00 max reps:
-Jump Rope

1:00 recovery:
-Rest, breathe, get your heart rate down

NOTES:
If your setup isn’t good, your back will suffer, so lower levels may substitute a dead hang snatch (below the knee, but not from the floor) in order to maintain a good neutral spine throughout the workout.
Try to keep track of your Double Unders every round. Your goal is 100 per round(500 total)!

Recovery

55:00 – 60:00

Stretch