1. Warm Up:

5 Rounds of:
3 Kick up to handstand
5 Ring Press Ups
10 Second Frog Stand

Then, 3 Rounds of:
10 Overhead squats (Men’s/Women’s bar, training Bar, PVC)
10 Kettle Bell Deadlifts (2x24/2x16 kg)

2. Skills: KB Snatch then AMRAP 2: KB Snatch - Only 1 Hand change allowed. The bell cannot be rested on the floor. 

3. Conditioning:

AMRAP 12: 
20 Doube Unders (40 Singles **)
5 Press Ups

4. Recovery.

**If you subbed for singles in the WOD spend 5 minutes practising Double unders at the end of class.

 


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