Warm-up: Coach’s Choice
Strength/Skill: Snatch from Below the Knee
(15 Minutes to Work the Skill)
WOD: 4 RFT (16 Minute Cap)
15 Double Unders
30 Alternating Hang KB Snatches (1.5/1)
10 KB Overhead Squats (1.5/1) (5 per side)
Stimulus/Focus: This will be a challenging metcon for most. Try to do the dubs unbroken and the snatches in no more than 3 sets with short breaks in between them. The overhead squats will test most people, but try to pick a weight you can do unbroken on each side. You may have two different kettlebells-one for the snatches and one for the OHS.
Cool Down: 3 Rounds
5 Burpees over the kettlebell
100 Meter Carry with the kettlebell (Switch Hands at Turn Around)