Context: Practice – The differences between American Swings and Russian Swings.
Dynamic Warm Up :
2 min Jump Rope,
then 3 rounds of
20m Single Arm OH Carry (each arm),
10 Ring Rows,
10 Side Lunges,
10 Hollow Rocks,
3 Inch Worms
Power Snatch 6×3
Use the same weight for each set. Rest as needed between sets.
same weight across, 70-80%.
Weighted ring dips 6×7
Complete as many rounds as possible in 7 mins of:
12 Kettlebell Swings, 53/35 lbs
DB Bear Crawl, 40 ft
6 Strict Chin-ups
American KB Swings (Health: 26lb, Athletic*: 35lb, Performance: 53lb) Bear Crawl or 10 Inch Worms in place 6/3* Strict Chin-Ups (Health: 6 Ring Row, Athletic*: 3 Chin-Ups, Performance: 6 Chin-Ups)
Optional cash out:
3 rounds for quality of:
12 L/12 R Single Arm Bench Press, pick load
15 Weighted Hip Extensions, pick load