WARM-UP

Banded Shoulders

-into- 10:00 AMRAP:

• 1:00 Machine
• 5 Knees to Elbow
• 3/3 Hang Kettlebell Snatches (practice)
• 30-second Jump Rope
• 5 Jumping Squats

SKILLS AND DRILLS

7mins to test any movement for max reps or try to get your 1^st rep of something

WORKOUT PREP

2 sets:

• 3 Toes to Bar
• 2/2 Hang Kettlebell Snatches (build-in weight)
• 10 Double Unders

PIETER STEF DU TOIT

FIRE

6 Rounds for time (12min cap):

• 10 Toes to Bar
• 5/5 Hang Kettlebell Snatch (24/16)
• 40 Double Unders

WATER

• 6-8 Toes to Bar
• 20-30 Double Unders
• 16/12kg

EARTH

• 10 Hanging Knee Raises
• 5/5 Hang Dumbbell Clean and Jerks
• 40 Single Unders