Dragon Dance

2:00 AMRAP
10 American Kettlebell Swings
10 Kettlebell Goblet Squats
Max Burpees in remaining time

–rest 1:00–

Load: 53/35 lbs

X4 sets

WODprep Strategy Top Tips:

Warmup (7-10 minutes): Legs will be burning today. Some good mornings, broad jumps, and air squats will get them ready to go. Also make sure you get some burpees in your warmup.

Stimulus: Burpee capacity and leg endurance

Strategy: The Goal today should be to maintain or slightly improve burpee numbers each round. Note that 1:00 of rest is not a lot and you should find a burpee rhythm that is maintainable and repeatable. Ideally, the KB movements should be treated as a complex and unbroken if possible. 

• American KB Swings – KB stays close to the body as a natural spine in engaged. Pop and drive through the glutes and hips to send the bell all the way overhead. 
  
  
• Burpees– Use a chest-first burpee approach to save time and energy on your press. 

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