3:00 Monostructural Movement
Then 2 Rounds:
5R/5L Standing KB Pull Over (light enough to stay stable) https://youtu.be/FIKb53V6Its
5R/5L KB Spiral Raise (light enough to stay stable) https://youtu.be/ZzyENplj5E0
5R/5L KB Windmill https://youtu.be/ok_eI8rP4pM
10 Hip Bridges
10 KB Swings
A. Snatch Complex – 12 min. to Work up to heavy
Snatch Shrug + Snatch Pull + Power Snatch+ Overhead Squat + Squat Snatch
*The MOST IMPORTANT piece of this is focusing on 1) position of shoulders in front of bar above knee and 2) delaying arm pull until very end.
** Hands may not come off bar during complex
B. For Time:
60 Cal Row
50 Double Unders
40 Wall Balls (20/14)
30 Push Ups
20 Overhead Walking Lunges (45/35)
10 Turkish Get Ups (5R/5L)(35/26)
5 Muscle Ups (5 Burpee Pull-Ups)