Warmup
Dynamic Athletic Movement
Hip Mobility Series

Kettlebell Warmup: 3x
5/5 Halos
1/1 Turkish Getup
5 Downdog Push-ups

Skill

Kettlebell Snatch:

3x
5/5 One Arm Swing
3x
5/5 One Arm High Pull
3x
5/5 Snatch (or Half-Snatch if the drop from overhead is too much)

Conditioning

“Twist Darts”

Levels 2-4
24 Minutes E4MOM (6 rounds)
200 yd Run
8/8 KB Snatches
15 Burpees

L4 – 24/18
L3 – 22/16
L2 – sub 1-arm swings if you can’t snatch

Each round should be close to as fast as possible. You should have AT LEAST 45 seconds rest each interval. If not, cut the burpees down to 10-12 reps (but don’t sandbag it just to do fewer burpees).

Levels 0/1
4x AFAP
400 yd Run
10 KB Swings
10 Burpees