Wednesday 082714


KB Snatch

Strength and Conditioning

A. Push Press

  • 5 sets of 7 reps
  • 2 min Rest b/t sets
  • increase each set

B. MetCon

  • Road Run and Rest (10 min)

8 min AMRAP

  • 21 Doubles UnBroken
  • 15 KB Swings
  • 9 Box Jumps

Competitor’s Guidance

  • Pre-Work: Mid-Hang Snatch 10 x 3 @ 50% OTM
  • Post-Work: 5k Row Unstrapped for Time 

Endurance Guidance

  • 4 Hours After: Row 10k Unstrapped for Time


All right Autonomist…what’s wrong with this KB Swing?


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