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Gpp and Kettlebell Sport

KB Sport warmup include Snatch technique work

WOD 1:

3x max Pullups  – 2 second pause at the top, hang from bar until grip failure at the end of each set

WOD 2:

4 Rounds:

400m Run
3min one-arm jerk (alternate arms each round. i.e. round 1 Right, round 2 Left, round 3 right, round 4 left)

Rest 4 minutes in between rounds 

WOD 3:

Lying leg raises – slow, quality movement – 3x max reps. Keep lower back on floor.

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3 comments

  1. Warm Up: 5×5/arm 24 KG snatch with an exaggerated lean away from the bell on the drop and a focus on keeping the hand upright and straight in the overhead position.

    WOD 1:
    Dead hang, strict pull-ups. 8, 7, 7

    WOD 2:
    28 KG bell.
    22, 21, 25, 25.
    Focused on constant pace throughout the 3 minutes.

    WOD 3:
    10×10 leg raises.

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