Skill
Practice Dumbbell snatch, start with 4-6kg and work your way up…
Practice the kettlebell swing, start with 8kg and work your way up..
2-4 rep on each movement
Metcon
3 rounds – 60 seconds on; 30 seconds off, rotating between
1 Row or ski erg or bike for cals
2 AMRAP with 10 DB snatches 20/15kg and 10 wallball 9/6kg BG: 6/4kg
3 AMRAP with 10 KB swings 24/16kg and 10 Push Press 40/30kg BG: 20/15kg
Scale the kb and dumbbells as needed
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