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WARMUP

WOD

5 rounds for time:

25 KB swings (35/53 lb)

10 chest-to-bar pull-ups

SCORE:

TOTAL TIME

Level 2

5 rounds for time:

25 KB swings (35/53 lbs)

10 kipping pull-ups/ band

SCORE:

TOTAL TIME

BEGINNER

5 rounds for time:

25 KB swings (18/26 lb)

10 jumping chest-to-bar pull-ups

INTENDED STIMULUS

9:00-12:00; sub 7:00 for advanced athletes.
Fast, unbroken kettlebell swing sets.
Chest-to-bar pull-ups in no more than 2 sets and in 1:00 or less each round with minimal rest.
High degree of grip and bicep fatigue in the later rounds.

STRENGTH

For load:

Snatch,

3 reps x 4 sets @ 70-80%

2 reps x 3 sets @ 80-90%

1 rep x 2 sets @ 90%+

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