WOD:

1) Power Snatch: 20 minutes


Spend 20 minutes working on Power Snatches. There are no prescribed number of sets, or rest times. You must be working on doubles though. With that said, we are not looking for touch and go reps, do the first Snatch, drop it, reset, do the second Snatch.


2) AQAP:
25 Kettlebell Swings 70/53
5 Burpees

20 Kettlebell Swings 70/53
10 Burpees
15 Kettlebell Swings 70/53
15 Burpees
10 Kettlebell Swings 70/53
20 Burpees
5 Kettlebell Swings 70/53
25 Burpees
For results post heaviest double for the Power Snatch, and time for met-con along with any scaling used.

Post results/thoughts to comments
Great job working the speed of the turnover on the Snatch today. I worked with quite a few of you who were getting the bar more than high enough, but just not getting that quick turnover. Remember Olympic lifting is all about speed and power. Much like yesterday lungs and mental fortitude were on the agenda for today, can I do burpees without stopping, can I hold onto the kettlebell, many answered YES! Cheers.
5:45 AM hitting the swings
Mike and Esuasi enjoying the floor afterwards
– Jade