January 20th 2016

TECH : Squat Snatch

20 Minutes to build to a 3 Rep Squat Snatch 

Not necessarily a 3RM, focus on good technique and getting under the bar quickly. 

Does not need to be touch'n go


WOD : 

Death By Kettlebell Swings + Burpees

With a continously running clock perform:

1 Kettlebell Swing (American), 24/16 kg and 1 Burpee in the first 1 min

2 Kettlebell Swing (American)s, 24/16 kg and 2 Burpees in the second 1 min

3 Kettlebell Swing (American)s, 24/16 kg and 3 Burpees in the third 1 min ......

Continuing this for as long as you are able.

When unable to complete a round, continue next round with amount of Burpees you finished the last complete round with.

Work in pairs - One person counts and encourages until WOD is finished, then switch roles.

James Davidson

ne37 1pr