Skill

EMOM for 10 Minutes
2 Power Snatch

Perform two power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform two singles, but make sure you’re able to get both reps done within the first half of each minute.  The weight you choose should be in the moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

7 Rounds of 30 Seconds on each station

Kettlebell swings 32/24 kg
Rest
Air assault bike for calories
Rest

Workout

Today we have an interval style workout with a potential for a high volume of kettlebell swings and seven opportunities at a short sprint on the bike.  Use a weight that you can swing for most of the thirty second work period by hanging on for one or two sets.  Thirty seconds on the air assault bike can feel like a very long time if  you start out too hard so keep the intensity high but don’t hit those early rounds at max effort.  Your score for this workout will be the total number of reps you complete after finishing all seven rounds of both movements.