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

15:00 – 25:00

3x
45 seconds Single Kettlebell Waiter 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
2-3x
5/5 High Pulls
2-3x
5/5 Half Snatch
2-3x
5/5 Full Snatch

35:00 – 55:00

“Police Story”

5x E4MOM

20 Wall Balls
10/10 Kettlebell Snatches (2 second pause at the top)
200 yd Run
Rest

Notes:
–No more than 5 people on the wall at one time: Lower levels can start with the run and finish with snatches
-Substitute single arm swings if necessary

Recovery

55:00 – 60:00

stretch