Warm up:
400m run
1 minute KB swings medium weight
10 strict pull ups
10 goblet squats
Stabilizer:
50 kettlebell sit ups - think KB locked out one in each hand
Strength:
Snatch
20 minutes
As always this day is your choice - work up to a heavy set of singles, work the technique, work the skill, just make sure as always
*full extension
*catch in the hole
*balance
Metcon:
4x
21 box jumps 30/24inch
18 wall balls 20/16lb
15 KB swings 32/24kg
12 burpees
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