Wednesday, April 9
April 8, 2014
Friday, April 11
April 10, 2014


2 Rounds of
10 squat-to-boot strappers
10 supine scorpion
10 hips to wall

Skill – KB Snatch
KB Snatch progression:
1 x 10 Russian swings (short arc)
1 x 5 single Arm KB Swings/side
1 x 5 single arm high pulls/side
1 x 5 top-down corkscrew to high pull/side
1 x 5 snatch/side

Partner Met-Con
3 Rounds of 2min Work + 2min Rest as follows:
In 2min, one partner completes a 250m Row, then second partner performs max KB Snatch or Alt single arm swings in remaining time;
– no more than 5 KB snatch per arm at a time; follow with equal number on opposite side


  1. Dray says:

    I’m sore enough that even though this looks like a fun workout (fun may be the wrong word since it includes rowing) it’s probably irresponsible for me to show up tonight… but it still might happen. I was pretty sore going into last night and definitely felt a lot better for having gotten up and moving (after a day full of quite the opposite) so I might be able to justify tonight with the same.