Warm Up
Techneque – Snatch (Full/ Hang Snatch)
*10minute cap
Focus:
– Positioning/ Engagement
– Foot movement
– Triple extension
– Catch
*Tall before you get small
A. 15 minute EMOM of Hang Squat Snatches, Double-Unders, Kettlebell Sumo Squat Jumps, and more
Every 1 minute for 15 minutes (5 rounds):
Minute 1
– 1 Hang Squat Snatch
– 20-40 Double-Unders
Minute 2
– 5 Kettlebell Sumo Squat Jumps
– 6-10 Toes to Bars
Minute 3
– 2 Squat Snatches
– 20-40 Double-Unders
KB Sumo Sq jumps > KB on chest, bottom facing up, Sq & Jump – Load = AHAP
B.
Body Armour
2rounds NFT, for quality of…
-15 UB Wall Balls – AHAP
-4 – 8 UB Ring Dips
Ski Sprint – 100m *Arms ONLY
2-4 Strict Eccentric Handstand Push-ups – ASAPScoring: Not Scored
AHAP = As heavy as possible
ASAP = As slow as possible
Skil = Stand tall w/ soft knees, drive w/ arms
