Outdoors Primarily
Warm Up
Grab a lighter and heavier KB
2 Rounds
:40 Work/:10 Rest
-Burpee Over The KB
-Suitcase Deadlift Right Side (moderate to heavy KB)
-Waiter’s Walk Around Box Right Side (light to Moderate KB)
-Suitcase Deadlift Left Side
-Waiter’s Walk Around Box Left Side
Skill
Kettlebell Clean and Jerk
Mobility
Shoulder and Lat Rolling
Strength
E2MOM12
Push-press
3 Reps
WOD
30 Burpee Over the Rower
40 Kettlebell SA Hang Clean and Jerks 53|35
50/40 Calorie Row
Rest 3 minutes
Complete in Reverse Order
Level 2 – 44|26
Level 1 – 35|18, 40/30 Calorie Row
ADV – 20 Double KB Hang Snatch and 20 Double KB Clean & Jerks
Extra Work
150’ KB lunge 1.5’s|1’s
150’ HS Walk
Rest 1:1
100’ KB Lunge
100’ HS Walk
Rest 1:1
50’ KB Lunge
50’ HS Walk
ADV – Start with a 200’ lunge and 200’ HS Walk