Thursday, April 25th 2019

(Short Strength/Partner Metcon)

Warm-up: 15 Min
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Skill: 15 Min
Kettlebell Snatch

Note:
One Arm KB Swing
High Pull and Punch
KB Snatch
Top Down Snatch
Video below does a good job discribing all 4 movements. Start with reviewing the swing, emphasize hip pop to create weightlessness in the bell, then move to single arm swings and cover the following progressions in the video, as well as the Top down dismount.
https://youtu.be/XHlXPW8R3OU


Conditioning: 30 Min
In Teams of 3
24 Minute AMRAP:
Athlete 1: Row for Cals
Athlete 2: 1 Round of...
8 Kettlebell Snatches (32/24)
8 Wall-Balls (30/20 @ 10'/9')
16 Lateral KB Hops
Athlete 3: Rest

Teammates Switch after Complete Rounds
Record Calories and Rounds

NOTE: Better to have heavy DB snatch than light KB Snatch, so review the KB snatch technique and have people choose the implement they can do safely with decent load.

Scaling:
DB Snatch, light ball, stagger jump