December 2 2016
Happy belated Birthdays to Sarah B (November 30) and Kathyrn W. (December 1)! Sorry, ladies, the blog updates didn’t go through (the website may still be in a turkey coma)!
A) Every 1 min for 5 mins: Hang Snatch
5 Hang Snatches, pick load
*These can be power or squat.*
B) Every 1 min for 5 mins: Ring Dip
5 Ring Dips
*Scale with assisted, box, or bench dips.*
30 Snatches, 95/65 lbs
45 AbMat Sit-ups
60 Kettlebell Swings, 53/35 lbs
75 Air Squats
CRX: 95/65 lbs BB, 53/35 lbs KB
FRX: 75/55 lbs BB, 35/25 lbs KB
Time Cap: 20 Minutes
Coaching: After the Strength warms up the mobility and drive for the Snatches, find a weight that you can definitely hold onto for a solid 10 reps. Work through the remaining movements with speed and break the kettlebell swings up into manageable chunks that don’t require much break time in between, like 10s or 15s.