MONDAY

Hang Power Snatch
2 – 2 – 2 – 2

The Snatch sets will be the same weight across all 4 sets. Select a weight that’s approximately 60 – 70% of your 1RM Full Squat Snatch weight. Again today, really focus on speed, and maximal hip extension.


Then…


3 Rounds For Time:
15 KB Swings (53/35)
15 Goblet Squats (53/35)


*Try to keep from dropping the barbell between the two reps of your Hang Power Snatches. There will be a penalty of 1 Dumpster Shuttle accrued, for EVERY time you set down the Kettlebell during the metcon today, so transition between the two movements without setting it down, or dropping it. It’s a sprint, so go hard.