DATE – Wednesday
Warm-up: 2 rounds with a light KB:
8 x KB windmills (4/arm)
8 x KB Snatches (4/arm)
10 x Goblet squat w/ 2s pause at the bottom
15 x Banded good mornings
Mobility:
Banded overhead (snatch position) stretch
Stretch calves on post 60s/side
WOD A) (20 min)
7×1 3-position snatch (high hang, above the knee, floor)
Rest 2 min between sets
WOD B)
For time:
20/16/12/8/4
Kettlebell snatch + forward lunge (24kg/16kg)
Toes to Bar
The KB Snatch/Lunges must be equal reps (R/L) broken up any way. Step forward with opposite leg from the KB. For athletes that struggle with the kettle bell snatch, perform the same number of Russian swings, and alternating lunges with KB in goblet position.
