S/S/S:

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

3X75%, 3×80%, 2×85%

Based on 1RM set 20Oct

The reps increased per set since 9Nov.  Would prefer you hold onto the bar through the whole set, but if you have to drop the bar, do it between cycles (Do one cycle of hang, above the knee, and from floor snatching, drop the bar, shake it out and get ready to go for rep 2)

WOD:

21-15-9 pull-ups*

*In between each round run 200m

1 min Rest, then….

21-15-9 Kettle Bell Swings* 53/35

*In between each round suitcase carry KB for 50yd(25 down and back)

Score = total time minus 1 min. At the 25yd turnaround point of the suitcase walk, move KB to other hand.

Video courtesy of Kevin Carr.  With a suitcase walk, keep torso upright.  Don’t let your body overly lean to the side with the weight, but also, don’t overly lean to the opposite side.  Keep core tight and stay as centered as possible.

Scaling Options:

Pull Ups – Jumping Pull ups

Run-250M Row

KB – 35/25

X-tra:

Snatch Deadlift w 5 sec pause @ knee – Use heaviest weight from Snatch work today. 3×5

Reverse Hyperextensions 4×20