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December 28, 2015

Strength

Deadlift 2-2-2-2-2

Work up to a strong effort set of 2 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of 2 and as you increase in weight.
WOD

3 Rounds for time
20 Kettlebell Hang Snatch 24/16 kg
20 Box Jump 24/20″

Workout notes: Today’s workout includes the difficult Kettlebell Snatch.  The best way to learn this movement is to practice with a kettlebell that is much lighter that what you would normally use in a workout that had two arm kettlebell swings in it.  Start with something that is very light and practice starting from the top of the movement and unwinding  with the kettlebell rotating around your wrist as you bring it down to the floor. After you have figured out the movement pattern try it from the ground up at full speed and then with the kettlebell you intend to use during the workout. Break up the Snatches anyway you want but try to distribute the work evenly to both arms!

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