Posted on Leave a comment

22 March 2021

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)

Leave a Reply

Your email address will not be published. Required fields are marked *