First,
5 min KB snatch test (24/16kg)
Rest...then,
5 RFT of:
5 HSPU
7 pull ups
12 TTB
5 Burpee penalty every time you come off the bar, including at the completion of a round.
Post results to whiteboard and comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start at these times)
REMINDER -- last formal Coach's Clinic is Tuesday 1630-1715, focus is the deadlift sequence. Regulars...if for some reason Wed/Thu is better, post to comments and we can slide.
The KB snatch test consists of five minutes of one arm Russian KB snatch. You can switch arms at any time but the final count should be closely split between your left and right arms. The Russian variation of the KB snatch does not return the KB to the ground between reps. Swing the KB between the legs and then one fluid motion to overhead. See this video for a demo.
ROUTINE IS THE ENEMY.