Be sure to do your ten minutes of pre-class dynamic flexibility work.
1.Deliberate practice: Practice hanging knee raise, knees-to-elbows, skin-the-cats, or progressions to lever ( 5min)
2.Technique review: the two-handed kettlebell swing. The Russian swing, overhead test, American swing, American swing w/ 3 second static hold in Position 4.
3.Mobilize w/ banded single leg flexion w/ eternal rotation bias
4.”Patrick Bateman” 150 Double-unders 18-15-12-9-6-3 Kettlebell swings Burpees 150 Double-unders
LIII: American swings @ 70/53lbs LII: Russian or American swings @ 53/35lbs. If your double-unders are still developing, practice for four minutes at the beginning of the WOD, and three minutes at the end.