Warm up

Skill; KB snatch

“Long Gone”
5 Rounds:
AMRAP 1:00 at each station:
Wall Balls 10/6kg
KB Snatch 20/16
Calorie Row
Rest 1:00 between rounds

Choosing a weight on the KB that athletes could cycle at least 20 alternating repetitions unbroken when fresh. Similar to “Fight Gone Bad” style, you can stagger individuals at different stations if limited on equipment. No rest between stations, rest 1 minute between rounds. Write down score following each round, keeping a running count for the three movements. Score is total repetitions across the five rounds.