VIDEO: Be Your Own Bodyguard: Kinetic Chain

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CrossFit:

Snatch Pull + Snatch High Pull + Power Snatch 1-1-1-1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.

* Snatch Pull is with Eccentric
TIMECAP: 20:00

Then,

4 rounds for time of:
10 Single Arm Kettlebell Swings
Single Arm Overhead Carry, 50 ft
10 Single Arm Kettlebell Swings
Single Arm Overhead Carry, 50 ft

Timecap: 20 mins
4 Sets for Load

The CrossFit Workshop: Be Your Own Bodyguard is a single-day course designed to improve self-defense skills, situational awareness, verbal de-escalation tactics and fear management. Instructor Adrian Gonzales explains the correlation between the movements in CrossFit and self-defense. "You have the reps," he says. "We'll just show you how to convert them."