Strength
Every :40 for 10 rounds:
- 6 Kettlebell Snatches
*Rounds 1,3,5,7,9 – right arm
*Rounds 2,4,6,8,10 – left arm
Notes
Today’s strength is kettlebell snatches. At the top of every :40, you will complete 6 reps. You will switch arms every round and complete 5 rounds on each arm.
If you are new to kettlebell snatches, take time to focus on the technique and rhythm of the movement. If you are comfortable with the movement, feel free to build in weight. Be sure to focus on maintaining a strong overhead support position and pause there for :01 each rep.
Conditioning
Every 3:00 for 5 rounds:
- 300m Run
- 5 Power Snatch
Notes
Today’s conditioning is 5 rounds of running and power snatches. You will complete a new round every 3-minutes. Your score is the slowest of the 5 rounds.
The runs should take no longer 1:30 to complete. Adjust the distance as needed.
The power snatches should be a moderate-heavy weight. If you are using a barbell, one rep every :05 or so would be a good pace. If you do not have a heavy weight available, increase the number of reps.