Skill:
KB Snatch Progression
Strength:
Back Squat
**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
3x5@80%ww
WOD:
15 min AMRAP:
7 Hang KB Snatch Right @53/35
10m Overhead KB Lunge Right @53/35
7 Hang KB Snatch Left
10m Overhead KB Lunge Left
200m Sprint
Accessory Work:
Core:
4RNFT
:30 Sandbag Hold @ 150/100*
15 GHDs
15 Hip Extensions