Context: Practice – Russian Swings vs American Swings

Dynamic Warm Up:

400m Run or 2 min Jump rope,

Then 5,4,3,2,1 with an empty bar:

Jefferson Curl,
Straight Leg Deadlift,
Shoulder Press,
Good Morning,
Back Squat.



11 x 1 Deadlift @75% (same across all sets)
11 x 4 deficit HSPU
rest accordingly

Met Con:

“Bend and Snap”

Complete as many rounds as possible in 8 mins of:
8 L/8 R Single Arm Dumbbell Bent Over Rows, 45/30 lbs
8 Single Dumbbell Front Squats, 45/30 lbs
16 Russian Kettlebell Swings, 53/35 lbs

Single Arm DB Bent Over Row (Health: 15lb, Athletic*: 30lb, Performance: 45lb)
Single DB Front Squat -switch sides as desired- (Same)
Russian KB Swing (Health: 26lb, Athletic*: 35lb, Performance: 53lb) or DB (Same)

Cash Out:3 rounds for time of:

15 Wall Balls, pick load
Run, 200 m