Skill/Strength

Single arm KB Snatch + Shoulder Press
5-5-5

Athlete will complete 1 KB Snatch plus 2 KB Shoulder press
5 with the left arm
5 with the right arm
Rest

Repeat for 3 rounds. Total reps at the end should be 30 reps. 15 left arm and 15 right arm.

KB!!! Not dumb bells. Intent is to become comfortable with the KB outside of the swing and to increase shoulder and midline stabilization.

WOD
“TOOMEY ENCE”
6-9-12-9-6
Burpees, over barbell
Front Squat 165/135
Chest to bar pull ups

Fundamental/Beginner Athletes will scale to Burpees, Air Squats and ring/barbell Rows (from the rig).