Friday 3-4-17

Coach's thoughts on today:
For those not busted by Benchmark Thursday and the Open workout this should do the trick. There is no one element here that is too tough but the combination should be sufficient. Run hard on these 200m runs and pull that snatch down quickly. Because these are alternating reps they will be "dead reps" like the dumbbell snatch from 17.1 finishing with the bell flipping behind the wrist.


  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Sots Press
Turkish Get-up


  • 6 rounds

200m run
16 Alt Kettlebell snatch (20/12)


2min between each

  • Tabata Situps (AMRAP - Reps)

  • Tabata Air Squat (AMRAP - Reps)