NBK Holiday Party, 2017
Strength
Power Snatch 3-3-3-3
WOD – “Mistletoe”
10 KB SNATCH 53/35
15 TTB
30 DU
AMRAP 12
WOD Brief
Power snatches should have a few warm up sets prior to going for the four sets of three. We are super setting these with a hollow hold, because core is life. Focus on finding comfort in breathing while your body is under tension. This training is develop that capacity, as it is key in all gymnastics, endurance, strongman, and all barbell movements..
Mistletoe is meant to be speedy. Pick a KB weight that you can cycle. Those without doubleunders should scale to singles.
At 12 minutes, this is longer than a standard sprint, so adjust to 90-95% of your max speed and TTB capacity. If 10-15 is your TTB max, consider breaking these on the first round into manageable sets with brief rest.
**SAVE THE DATES**
Updated holiday hours the week of Christmas and New Years