ALL: Warmup D1W1
3 Sets @ easy pace
10 Kettlebell Swings, pause @ top
5 Strict Pullups
10 Overhead Squats, empty bar
KB Swing: Focus on proper hip hinging movement. At top, pause and reach up high, keeping abs, quads, and glutes tight.
Pullup: Focus on maintaining hollow throughout range of motion.
OHS: Work on narrowing the grip, looking to be somewhere between snatch and jerk width.
Run: Focus on smooth, controlled pace with great technique. Aim to be effortless.
ALL: Snatch (Hit a 1 rep max.)
EXTRA: Snatch with pause below knees ( 75%x2, 80%x2, 85%x1-)
ALL: Helen (Time)
3 Rounds for time of:
21 Kettlebell Swings, 53# / 35#