WARM UP: Turkish Get Ups - 5 sets of 1 rep per side. Start with no weight or very light then build up as you go. Take your time and execute the movement with skill!
SKILL: PRACTICE KB SNATCH
Work on the mechanics of the KB snatch with light weights, 4-6 sets of 4-6/arm. If KB snatch isn't going well then do the same for DB snatch
Rx: 5 rounds: 15 KBS (35/53), 13 box jumps, 11 CTB pullups.
FG2: regular pullups, scale KB.
FG1: Jumping CTB pullups, scale KB as needed.
CP1: KB snatch 35/53 (16 reps, switch every 4), 4/8 Bar or Ring MU.
CP2: KB snatch 44/70, 8 bar or ring MU. Time Cap: 16 min