Warm-up
Grab a Lighter Kettlebell
10 Russian Swings
10 American Swings
10 Kneeling Reverse Cross Chops (each side)
7 Windmills (each side)
5 Lunges w/ Kettlebell Rotation Over Front Leg (each side)
10 Single Leg Deadlifts (each side)
10 Kettlebell Seated Cross Chops w/ Feet Off Ground (each direction)
5 Lunge w/ Kettlebell Reach toward Front Foot – chest stays up
Midline
Kettlebell chops
2×10 Each Side
Skill
Chest to Bar Pull-up – common faults video
Bar Muscle-ups – efficiency tips video
WOD
30-20-10
Kettlebell Swings (2,1.5)
Box Jumps
Push-ups
Calories on the Bike
Pull-ups
Rest 2 Minutes
Each Round for Time
30= Chin Over Bar Pull-ups
20= Chest to Bar Pull-ups
10= Bar Muscle-ups
Level 2- 20-15- Chin over Bar, 10 C2B
Level 1- Ring Rows, Chin over Bar, Chest to Bar
ADV- Push-ups= Handstand Push-ups kipping, strict, deficit
Extra Work
1 . Every 2 Minutes for 12 Minutes
3-Position Snatch
-Low Hang
-Mid-Hang
-High Hang
Rest 5 Minutes
2. 5×1 Snatch Balance
– Work up to a heavy load.
Hold each position for a 2 second count before completing the snatch.