(Mobility/Fun/Gymnastics Skill/Short )

Movement Prep: 10 Min
Banded YWTL's

Warm-up:15 Min
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Fun: 8 min
Hoover Ball

Skill: 10 Min
KB Snatch

Note: Video below does a good job discribing both styles of snatching and why (saving grip strength). Start with reviewing the swing emphasize hip pop to create weightlessness in the bell, then move to single arm swings and cover both versions of the snatch.

Workout: 15 Min
For Time
Atlas Stones Ground to Shoulder (115/75)
KB Snatch (each Arm) (24/26)

Scaling: Light stone and KB. DB snatch

Note: If Raining switch Atlas Stones to Single arm KB front squat reps on each side.