Women’s Workout: Cycle 3, Week 3, Day 1

This cycle of the Women’s WOD will focus on working through progressions to build in executing the kettlebell snatch, as well as strength and conditioning.

A.

3 Rounds of

  • 30 Seconds of Kettlebell Swings *Heavy
  • 10 Seconds of Rest
  • 30 Seconds of Burpees
  • 10 Seconds of Rest
  • 30 seconds Kettlebell Deadlifts *Heavy
  • 10 Seconds Rest

B. 

3 Rounds of:

  • 30 Seconds of Kettlebell Clean-Squat-Press on Right Side
  • 10 seconds of Rest
  • 30 Seconds of Clean-Squat-Press on Left Side
  • 10 seconds of Rest
  • 30 Seconds of Kettlebell Crossover Push Ups on Right Side
  • 10 Seconds of Rest
  • 30 Seconds Kettlebell Crossover Push Ups on Left Side
  • 10 Seconds Rest

C.

5 Minutes of Snatch Practice Skill Work

or

Tabata Snatch Alternating Arms Each Set

D.

Awake and Evolve