Skill:  Banded KB Swing 

EMOM for 18 minutes

1st Min – 5 Snatches (no RX weight)

2nd Min – 15 Banded KB Swings (45 purple/30 red)

                     10 Knees to Elbows (Mod: 10 V ups)

3rd Min – Double Unders (as many as you can)

Then back to the top on the 4th minute.  Continue in this fashion for 18 minutes 

 

4 Min Rest 

 

AMRAP – 7 Minutes

5 Thrusters (115/75)

5 KB Swings (45/30) – No Band

IMG_1616 IMG_1617 IMG_1619 Logo