1 Rep Max
8 Minute AMRAP
10 Wallball (20/14)
10 Kettlebell Swings (53/35)
For today’s buy in we are going to spend some time on technique work and working up to a 1 rep max power snatch. The power snatch is taking a barbell from the ground with a wide grip, and moving the barbell overhead in one fluid motion, catching the barbell above a full squat.
The workout is an 8 minute workout consisting of wall ball and kettlebell swings. The wallball is taking a medicine ball and holding it in the front squat position. Squat down with the ball keeping the weight in the heels and the knees tracking over the toes. As soon as you hit a position where your hips go below the knee, drive your hips upward and use the force to throw the ball overhead to a 10′ line on the wall. The top of the red line is our mark. A common fault in this movement is keeping the head arched upwards. This position will usually cause soreness in the neck or sometimes the lower back.
For our cash-out we are going to stretch and recover.