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January 3, 2014

Strength

Front Squat 3×5 ~ 70%

New lifters should work up to a moderately heavy weight in sets of 5.  Focus on an upright torso with elbows up and knees tracking over the feet.

Metcon

5 Rounds for Time

20 Kettlebell Snatch 24/16kg
10 Weighted Step Overs* 24/16kg 24/20″

* Hold your Kettlebell anyway that you like and travel from one side of the box to the other.

Scaling 

3-5 Rounds for Time

20 Kettlebell Snatch
10 High Box Step Overs

Spend some time working on Kettlebell snatch form before you abandon it and go with a dumbbell.  Find a weight that allows you to properly rotate and punch up.  If you are finding that you need to “press” out at the end of the lift, or the bell is smacking your wrist you may have gone to heavy. 10 in a row on one arm should be doable when you are fresh.

 

 

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