BuddBells.com

Skill: push-up
Walk-out to push-up

Warm-up:
6 rounds = 6min total
15sec/15sec snatches (hold bell in lock out during “rest 15sec)
Tabata criss cross abs (20sec on/10 sec rest for 8 rounds= 4 min)

Skill: floor donkey kick (pilates butt)

Workout: 3 rounds
23 russian twist each side
23 deck squat sprawl
23 OH front kick with 1 or 2 bells each side
23 swings each side

Warm-up: 3 rounds
Spiking drill with 3 people (3rd person jumping rope) 20 swings each round
Tabata donkey kicks 20sec/10sec for 8 rounds= 4 min

Skill: slow TGU
Snatch practice
Jerk practice

Workout: 3 rounds
2 TGU, 4 snatch, 6 jerks each side (one the 2nd TGU do the snatches and jerks)
30 ft bear crawl
8 DBL squats
30 ft OH walk with DBL bells
10 rolling to “V”