Main – CrossFit
Push Press (5 Heavy Sets of 3)
3 rounds for time:
12 kettlebell snatches, left arm (24kg/16kg)
12 kettlebell snatches, right arm (24kg/16kg)
Make sure with the KB snatches same standards apply as with the KB swing – arms covering ears at the top. Ensure the KB is not out in front!
Metcon (No Measure)
Touch and Go Power Snatch 6×6 at 55% every 90 seconds.
Build to heavy 6 Touch and Go Power Snatch
8 Minutes of:
3 Strict HSPU
5 Kipping HSPU
*Add up to a 3/4″ deficit if possible.
If these numbers are too high change it to 1/3 for 8 minutes. Or, 3 pike push ups + 3 handstand pushups. Or, 5 seated dumbbell presses + 3 pike push ups for 8 minutes.