Warm-up –
5 Single Arm Swings
5 SA Snatches
5 SA OHS
5 SA Wind Mills
Switch arms
5 arm bars on each side
Repeat for 3 reps of everything with a heavier KB
Oly
1. Snatch 8×3 @ 80%
2. Overhead Squat 5×3
3. Heaving Snatch Balance 5×3@50-60%
WOD
Double Alternating Tabata
1. Box Jumps (30,24) – Full Stand
2. Kettlebell Swings (108,70)
Regional (88,62)
Open (70,53)
* Score is the sum of the lowest rounds