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.

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