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July 31, 2015

Skill

Snatch
1-1-1-1-1

Work up to a strong effort Squat Snatch.  Warm up by working through a power snatch and and overhead squat complex with an empty barbell or PVC.  Start by attempting to slowly ride the bar down into the overhead squat and pick up speed as you warm up.  If your mobility is not allowing a full depth overhead squat, stick with a power or split snatch today.

WOD

AMRAP in 5 Minutes
6 One Arm Kettlebell Hang Clean 24/16kg *
3 One Arm Kettlebell Push Press 24/16kg *

* Alternate arms each round

Workout notes: Working with the kettlebell takes some coordination and timing especially during the clean portion. With kettlebells we are generally working with consecutive reps from the hang so utilizing the core to drive the kettlebell up to the shoulder is essential.  Work on rotating the kettlebell around your wrist and catching the kettlebell with your shoulder internally rotated.  That means tucking your arm in to protect your shoulder. As you finish each clean as well as  the push press practice “unwinding” the movement to return the kettlebell to the hang or ground.

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