WOD:

1) 10 minutes – Every 30 seconds: 1 Hang Power Snatch + 1 Power Snatch @ 70% of 1RM Power Snatch

Perform 1 Hang Power Snatch and 1 Power Snatch every 30 seconds for 10 minutes for a total of 20 sets. These should be touch-and-go reps. Be sure to Deadlift the bar up and establish the Hang position before initiating your first rep. 70% is not a pinpoint number, if this feels too heavy for you to keep proper form scale as needed.

2) 4 rounds AQAP:

20 Kettlebell Swings 70/53

40 Abmat Sit-ups

httpv://www.youtube.com/watch?v=yWJAklte0Qo&feature=related

While we usually review the basics and important parts of the Kettlebell Swing, remember there is a lot going on, make sure you are hitting everything correctly…correct movement is efficient movement, efficient movement is fast movement,

For results post weight used for Snatch work and if you missed any Snatches, along with time to complete workout plus any scaling used.

Post results/thoughts to comments.