WOD 06.04.19
Skill/Speed
10 minutes to establish max height pop-up from knees.
(Stack plates to increase height – some will just need to practice the skill for speed)
*This skill directly corresponds to ‘opening the hips’ during Olympic lifts such as Cleans or Snatches. Speed and explosiveness create power.
Metcon
21 min ALT EMOM:
Minute 1 18 KB Swings 55/35#
Minute 2 16 KB Snatches 55/35# (8/8)
Minute 3 14 KB Goblet Squats 55/35
*Scale weight before scaling rep count