Skill Work: Tabata Single Arm Kettlebell Walks
Men use 24 women use 16 kg. Look to squeeze your arms as close to your ear as possible!
Weightlifting: Thruster
E3MOM 15 mins, work up to a new 1 rm thruster from the RACK, look to use an explosive drive form the bottom of the squat to drive the bar over head.
WOD : For time
21-15-9
Alternating dumbbell snatch 50/35 lb
Box Jump 24/20** *
*500 meter row after every round
Today we have a couplet that falls into the sprint category! Snatches can be TnG and feel free to start every round with your dominant arm which will slightly distribute the work unevenly but potentially give you the opportunity to go faster through each round with a little better control. Scale the box jump to a height you can safely jump up to and step or jump down. If you are attempting to “pogo”, try resting momentarily on TOP of the box and working on a sustainable cadence in each round