MONTCLAIR | 1-14-2019 | WOD

WORKOUT OF THE DAY

STRENGTH/SKILL
Bench 3×5

CONDITIONING
4 Rounds
15 KB snatch (R) 24kg/16kg
:30 Sec static overhead hold (R)
15 KB snatch (L)
:30 Second overhead KB hold (L)
500m Row

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NOTES

CONDITIONING
The king of all kettlebell exercises. The snatch is a beautiful, explosive movement that gets the posterior chain firing and core engaged, and it helps to stabilize the shoulder. It increases your heart rate, engages the whole body, and trains up your weaknesses.
It absolutely takes some time to master. We’ll warm you up with a tutorial and see if we can learn the mechanics today. Need more time…no problem. A great alternative is a dumbbell snatch. Rest assured, you’ll be seeing more of this movement in the future!