1 Power Snatch Rx 40/30 Rx+ 60/40 Comp “AHAP”
5 Wallballs 20/14#
10 Russian KB Swings Rx 20/12 Rx+ 24/16 Comp 32/24kg
10 Rounds for time
6 Snatches 3L/3R
10 Russian Swings
12 Thrusters 6L/6R
Warm-up with Swings and KB Squats. Basic movements, nothing extremely technical yet.
6-10 KB Squats
*Stretch between rounds if you feel stiff and/or sore.
Then 3-4 Rounds
Keep the weight close and especially squeeze your arm close to the head on the overhead position.
If you have a light weight, you can also set a timeframe and just do rounds during that time.
Set your timer, 3.2.1..GO!!
Workout explanation, movement
standards and options: