• Chris

Wednesday

PRACTICE

8 x 1 rep - Tempo Power Snatch (5 seconds from floor to knees, then accelerate to Power Snatch)

3 (light) Kettlebell Snatches each arm between sets

WOD

"Partner Wod"

ROUND 1

Partner 1 completes:

20 Kettlebell Snatches (left) - 24/16kg

10 Kettlebell Step ups - 20"/16"

20 Kettlebell Snatches (right) - 24/16kg

Partner 2 Holds Wall Sit (for reps to count)

*Both Partners Run 100m together after round, then swap over.

ROUND 2

Partner 1 completes:

15 Kettlebell Snatches

10 Box Jumps

15 Kettle Bell Snatches

Partner 2 holds Plank (for reps to count)

*Both partners Run 200m together after round, then swap over.

ROUND 3

Partner 1 completes:

10 Kettlebell Snatches

10 Burpee Box Jump Overs

10 Kettlebell Snatches

Partner 2 holds dead hang on pull up bar (for reps to count)

*Both partners Run 400m after round, then swap over.


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