Power Warm Up
Perform 1-3 rounds of:
[6] Sumo Deadlifts
[6] Sumo Deadlift High Pulls
[6] Overhead Sumo Deadlift High Pulls
[6] Bottoms Up Front Squats
[6] Back Squats
[6] Bottoms Up Squat Thrusters
[6] 1 Arm Presses [3 reps per arm]
[6] 1 Arm Push Presses [3 reps per arm]
-Flow from one movement to the next, do not set the kettlebell down at all during the round…
Olympic Warm Up
Perform 1-3 rounds of:
[6] 1 Arm Hang Shrugs
[6] 1 Arm Hang High Pulls
[6] 1 Arm Hang Muscle Snatch
[6] Overhead Snatch Lands
[6] 1 Arm Push Jerks
[6] 1 Arm Hang Power Snatch
-Perform 3 reps of each exercise per arm, e.g. 3 x right arm hang shrug, 3 x left arm hang shrug, 3 x right arm hang high pull etc…
Swing Warm Up
Perform 1-3 rounds of:
[20] Around the Body Pass [10 each direction]
[10] Russian Swings
[10] Halos [5 each direction]
[10] Overhead Swings
[10] 1 Arm Swings [5 per arm]
[10] 1 Arm Swing Cleans [5 per arm]
[10] 1 Arm Push Jerks [5 per arm]
[10] 1 Arm Swing Snatches [5 per arm]
[10] 1 Arm Swing Clean & Jerk [5 per arm]
-Flow from one movement to the next, do not set the kettlebell down at all during the round…
Body-weight Warm Up
Perform 12, 10, and 8 reps of:
Air Squats
Push Ups
Sit Ups
Lunges
Pull Ups
Knees to Elbows
-Video coming soon!
