Warm Up
20 Back Extensions
20 Air Squats
-then-
4 Minutes
KB Turkish Get Up* (25 / 10)
*switch hands every 3 reps
Technical
KB Snatch Progression (10 Minutes)
- 2-Hand Russian Swing
- 1-Hand Russian Swing
- Hand-to-Hand Switch
- KB High Pull ("pull-punch")
- KB Snatch
WOD
[clock starts]
1 X 200m Sprint (pole & back twice)
-then-
remaining 6 Minutes AMRAP
KB Snatch* (35 / 25)
*unlimited hand-switch. rest will come at a price. everytime the KB touches the ground - you owe 3 burpees. I realize this weight is much lighter than usual - try to go UNBROKEN for all 5 minutes.
*** rest 2 minutes ***
[clock starts]
1 X 100m Sprint (pole & back)
-then-
remaining 5 Minutes AMRAP
1-Arm KB Thruster (35 / 25)
*unlimited hand-switch. rest will come at a price. everytime the KB comes out of the RACK position - you owe 3 burpees. I realize this weight is much lighter than usual - try to go UNBROKEN for all 5 minutes.
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