Mobility: Ankle Mobility.
Skill Practice Warm Up: Snatch practice. After some technical review with the coach, 10 minutes of full squat snatch with a 2 sec pause at the knee then hang squat snatch. Start light and increase the load to moderate if technique allows. The focus is to keep the chest up!
Workout: “Classic Street Fighter” – 5 Rounds for time.
12 kettlebell swings (Advanced: 70lbs, Intermediate*: 53lb, Novice: 35lbs)
40 double unders* (Intermediate: 20 counting attempts, Novice: 20 attempts)
Scaling Guide: 6 – 12 minutes. Scale up to 88/62 and 50 double unders if you dare.
*Women’s “As Prescribed” weights and reps (Rx)
Compare To: 2012 – 04 – 06
Video: Ido Portal on the Paleo Diet, CrossFit, Gymnastics, Motivation and Movement