Wod 11 Nov level 2, level 3

10 Nov

Level 2 Lunchtime

A cascade of skills with double unders, kipping and handstand practice. sandwiched between some clean and snatch drills.

Followed by  some front squat fun

The WOD

Push press (40/30) / Kettlebell swing (24/16)

20 seconds push press, 10 seconds rest, 20 seconds of (russian ) swing, 10 seconds rest x 10

 

Level 3 (Evening)

Double under warm up

Strength

Deadlift: 70% 5 sets of 5, 1 set of amap

Snatch: work to 1 rep max with some video feedback support.

The WOD

Push press (40/30) / Kettlebell swing (24/16)

20 seconds push press, 10 seconds rest, 20 seconds of (American  ) swing, 10 seconds rest x 8 followed by 1 minute of burpees

Lever practice where time allowed.

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