[creativ_alertbox icon=”” colour=”red” custom_colour=””]There will be NO 6:30PM Class on Friday. Everyone is invited to Sudwerk on Friday anytime between 5:30 and 9pm. All of you are a huge part of what Kirsten accomplished this weekend and she wants to celebrate with you! Come grab a beer or just stop by and say hi! We’d love to see you! [/creativ_alertbox]

Skill 

EMOM for 10 Minutes
1 Power Snatch + 1 Hang Power Snatch

Use this opportunity to work on your power snatch technique.  Practice creating vertical hip drive  as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.  Your second rep will be from the hang position.  You can choose to hang on the the bar after your first rep and carefully bring the barbell back down to the hang position by unwinding your lift.  If you choose to drop the bar between reps you will need to snatch deadlift the bar up to the hang position before your 2nd lift.  Now would be good time to review the hook grip!  Working from the hang and power position increases the difficulty level of your lift so work in the 60-65% range of your max and be conservative with your increases.

WOD

For time*
15-21-27-21-15
Kettlebell Swings 32/24kg
*200m run between each set

Workout Notes: Today we are tackling the kettlebell swing with a few short runs to break up the sets. Do your best to keep your runs quick while allowing your grip to recover before you get back to the kettlebell.  Choose a kettlebell that allows you to get the sets of 15 and 21 done in 3 sets or so.  If you have been thinking about bumping up your kettlebell weight, consider trying out a Russian style swing with a heavier weight rather than scaling to a lighter kettlebell.