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 Push-Ups,
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