AND ON THE FIRST DAY, THEY MADE SNATCH… 08.24.2015

All

ALL: Warmup D1W1
3 Sets @ easy pace
10 Kettlebell Swings, pause @ top
5 Strict Pullups
10 Overhead Squats, empty bar
Run 200m

Notes
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:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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