S/S/S:

3 Pos Snatch (hang, right above knee, floor)

2X75%, 2×80%, 1×85%

Based on 1RM set 20Oct

These will be heavier than what you used on 30Oct, but keep your form on point.

WOD:

15 Min AMRAP:

5 Kettlebell Snatches (53/35 – left)

5 Kettlebell Snatches (53/35 – right)

5 Burpee over KB

Video courtesy of Rogue Fitness.  For KB snatch, KB does NOT have to go to the floor each rep.  Consistency is the name of the game here.  Don’t blow your energy on the first minute and be dead before you hit the 10 min mark.  For burpee over KB, face you KB, drop down for a burpee, come up and hop over the KB.

Scaling Options:

KB weight – 35/25

If hopping over KB is too tough, scale to walking over

X-tra:

10 min goat work – work on your suckiest skill

Shoulder mash – 2 min per side

Video courtesy of Mobility WOD.