After a heavy bout of power cleans on Tuesday, Thursday’s class began with a little skill work: Kettlebell Snatches.
A few important points when performing the KB snatch:
- Remember, the KB Snatch is an entirely different movement from the DB Snatch or Barbell Snatch;
- Grip the KB slightly off center, with the thumb side closer to the horn (horn = side of the handle);
- Use your hips to start generating force, just as you would a KB swing;
- As the KB travels upward, rotate the KB around the outside of your arm and press the weight up;
- At lockout, palm is facing forward, wrist is straight and hand can be open;
- On descent, the KB should follow the same path down, rotating outside the arm;
- As shown:
- Most importantly: when performing the KB Snatch, AVOID bringing the KB straight up and over the top of your hand so that it falls against the top of your forearm! This is a recipe for injury:
Since Mother Nature was being so nice and had dialed back the humidity a little, the MetCon was taken outside:
Caveats: You were to complete the 1K as fast as you could, BUT you could not start any of the exercises until your entire team had finished the run. From there, you could move through the 3 rounds as fast as possible (without waiting for your teammates before rotating), BUT your time was equal to the time it took for everyone in your group to finish.
Times for the run and MetCon didn’t make it on the board, and if you could hear or understand Tom over the pounding of the blood in your ears, then post them to comments.