Warm-up
With a lighter kettlebell
5 Arm bar stretch/side
5 TGU/side
5 Windmills/side
10 SA Thrusters per side
Use kettlebell to mobilize bottom of squat position and to mash shoulders
Skill
Kettlebell Snatch
Double KB Overhead Squats
-Spend 10-15 minutes working on KB snatch technique and then overhead squat. See what you can pull on each arm. Try single arm OHS and then double.
Strength
Overhead Squat
2-2-2-2
WOD (20 min hard cap)
20-18-16-14-12-10-8-6-4-2
Wall balls (20/14)
1-2-3-4-5-6-7-8-9-10
Power Snatch (185/135)
WOD Credit- CrossFit Mayhem
Regional- 165,115
Open- 135,95
*scale appropriately*