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.