Elements 3: Kettle Bells and Double Under
- Double Under – Review single skips, get a double, singles-double-back to singles, reduce # of singles between doubles, then doubles. Pay attention to posture, hands (don’t throw the hands out sideways on double)
- KB swing – Review deadlift for picking up the bell, hike it back between legs, leg and hip drive, not shoulders.
- Russian swings
- American swings
- KB clean & press – explosive leg drive, open hips, shrug shoulder, elbow high and outside, slight dip in legs to “catch” the bell, then press.
- KB snatch – explosive leg drive, open hips, shrug shoulder, elbow high and outside, drop under, arm fully locked-out at top, “punch” through to catch the bell.
- Turkish get-up – Go through step by step. Really emphasize that the arm goes out to the side – not the back – on the way down.
WOD: For time: 25 Russian swings, 20 clean & press, 25 American swings, 20 snatch, 20 double under
