Skill - 10 mins Kettlebell Snatch
Double Kettlebell Snatch for advanced
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Lift #1 - 10 mins Full Snatch - 5 x 2 Reps - work up to 80%
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Lift #2 - 15 mins Front Squat - 5 x 4 Reps @ 80% - E3M across
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WOD: 15 Min "Ladder" 1-2-3-4-5-6-7-8-etc………………
Wall Ball 30/20 Rx+, 20/14 Rx
Toe 2 Bar
Hang Power Snatch 135/95 Rx+, 115/75 Rx
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Extra Credit - Russian KB Swings (106/97) (or as heavy as you can go) :20/:10 x 8 Rounds (Tabata)
Accessory: Reverse Hypers 3 x 10-15 Reps
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I've posted the Youtube demo of the KB snatch before. Please watch again or for the first time. It's a great review of the swing and the snatch.
Double Kettlebell Snatch for advanced
-----------------------
Lift #1 - 10 mins Full Snatch - 5 x 2 Reps - work up to 80%
-----
Lift #2 - 15 mins Front Squat - 5 x 4 Reps @ 80% - E3M across
----------------
WOD: 15 Min "Ladder" 1-2-3-4-5-6-7-8-etc………………
Wall Ball 30/20 Rx+, 20/14 Rx
Toe 2 Bar
Hang Power Snatch 135/95 Rx+, 115/75 Rx
-----------------
Extra Credit - Russian KB Swings (106/97) (or as heavy as you can go) :20/:10 x 8 Rounds (Tabata)
Accessory: Reverse Hypers 3 x 10-15 Reps
----------------------
I've posted the Youtube demo of the KB snatch before. Please watch again or for the first time. It's a great review of the swing and the snatch.
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