SKILL
5 SETS*
2/2 Single Arm KB Russian Swing
2/2 Single Arm KB Clean
2/2 Single Arm KB Snatch
-Rest as Needed b/t Sets-
*Start light and build every other set. Goal is to
perform unbroken. For the clean & snatch, bell
comes from the waist.
WORKOUT
FOR TIME
150 Russian KB Swing (70/53)|(53/35)*
*Every minute, including 3,2,1 go…perform 10 Box
Jumps (24/20). Standard for Russian today is
eye-level and only slight bend in the elbow.
MOVEMENT ADJUSTMENTS…
KB Complex: for athletes that cannot hinge today, we can sub the KB Complex for a KB Strict Press + KB Push Press + KB Goblet Squat.
RKBS: for athletes that cannot hinge today, we can sub DB Push Press or Slam Balls.
Box Jumps: for athletes that cannot jump, we can sub Box Step-Ups or Cal Bike (8-10 cal).