Power Snatch from floor + Hang Power Snatch + 3 Overhead Squats
Rest exactly 5 Minutes then:
WOD: 2 Rounds for time
10 Russian KB Swings 53/35
5 KB Goblet Squats 53/35
15 Russian KB Swings
5 KB Goblet Squats
25 Russian KB Swings
5 KB Goblet Squats
50 Russian KB Swings
(See if you can beat Mondays time)
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Many of you only had sore hamstrings and butt after this wod on Monday. Some of you had sore lower back muscles. Watch the 2 Youtube videos below with Jeff Martone. Watch them more than once.
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Last video is the demo for the Snatch EMOM as demonstrated by Miss Jaqueline.