Strength

Front Squat
2-2-2-2-2

Work up to a strong effort 2 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 10 Minutes

3-6-9-12-15-18 …
Left arm Kettlebell Hang Snatch 24/16 kg
Right arm Kettlebell Hang Snatch 24/16 kg
200M Run after ever round

Workout notes: The kettlebell snatch might seem simple at first but it is actually a very technical movement. You need to practice recruiting your hips to drive the weight upward rather than just performing the movement with your arm. Start with a light weight and make sure you have established the movement pattern before deciding on your load for the workout. You will want to practice rotating the kettlebell “around” your arm and into the locked out position rather letting it slam onto your wrist by flipping it into position.