Warmup

0:00 – 20:00

Run to Sessions 2x
Instructor Mobility
Alternating Turkish Getups (increase weight as long as you are able to maintain perfect form)

Conditioning

20:00 – 30:00
Snatch technique practice

30:00 – 55:00
Restart clock to 0:00 and keep it running:

Levels 2-4

MVMNT Kettlebell Snatch Test

100 Reps

L4 – 24/18, 5 minute limit, sets of 10 or more per hand, you may not put the bell down or rest in any position other than overhead lockout
L3 – 22/14, 6 minute limit, sets of 5 or more per hand, you may not put the bell down or rest in any position other than overhead lockout
L2 – 20/12, 8 minute limit, break up reps however needed, set the bell down if necessary
Rest until 10:00, then:

“Two Sevens Clash’

3 Rounds (15 minute limit)

400 yd run
21 Burpees
100 Double Unders

L4 – as written
L3 – 50 DUs ONLY if you can’t string them together–otherwise it’s still 100
L2 – 25 DUs if you want to practice (you should) otherwise 150 singles

Level 1

5 minutes

Kettlebell Snatch OR Single Arm Swings
As many quality reps as possible.

Rest until 10:00, then:

3 Rounds (15 minute limit)

400 yd run
12 Burpees
120 Single Unders