DATE

RX
10 rounds for time:
10 KB swings (16/24 kg)
10 dumbbell thrusters (25/35 lb)

INTERMEDIATE
10 rounds for time:
10 KB swings (12/20 kg)
10 dumbbell thrusters (20/25 lb)

BEGINNER
10 rounds for time:
7 KB swings (8/12 kg)
7 dumbbell thrusters (10/15 lb)

TIMECAP: 16:00

DYNAMIC WARM-UP | 7:00
1 set:
10 arm swings across
10 arm swings overhead
10 leg swings/leg
10 air squats
10 knee push-ups

1 set:
:30 kettlebell low-swings
:30 goblet squats (slow)

1 set:
:15 kettlebell swings to shoulder height
:15 kettlebell swings to overhead
:30 goblet squats (fast)

THRUSTER REVIEW | 8:00
DB front squat
DB push press
DB thruster Smooth down, then fast up
Barbell front squat
Barbell thruster

HEAVY THRUSTER | 13:00
On a 10:00 clock:
Build to a heavy 1-rep thruster

MINI-ROUND | 3:00
2 sets:
5 kettlebell swings
5 DB thrusters

STRETCHING | 5:00
2:00 frog stretch

your
SCORE

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