Conditioning: 2 rounds for Max Reps, 1 Min Work, 0:15 Transition
KB Goblet Squat (53/35)
Slam Ball Rotational Throw Right (30/20)
Machine Calories
American KB Swing (70/53)
Slam Ball Rotational Throw Left (30/20)
“Spreading Ashes”
3 RFT- 9 Min Cap
4 DB ManMaker (100/70)
16 Alt. DB Snatch (50/35)
32 Double Under
FrameWork: RWAN, Sub 96 Singles
Coaches Notes: The key on the conditioning is to do the slam balls correctly. I want both hands underneath the ball and rotating with force into the wall and catching off the bounce. KB swings are supposed to be heavier today to encourage bigger hip drive. Make sure people are locking out fully overhead with the bottom of bell facing up and arms completely locked with ears in front of biceps.
This will be another workout tough to finish in the time cap if you are not proficient with the movements. Lots of heavy loading/shoulders before going into double unders. I would MUCH rather people finish the workout modified today than get 1 and a half rounds RX. If you’re struggling RX it should be from the weight, not doing singles on the du.
