Today we focus on the snatch balance for our strength/skill portion. This is a great skill developer to help you drop into your snatch and progress in the overhead squat. It requires you to be quick getting under the bar and then remain solid during the OHS.
The metcon is a quick AMRAP of swings, sit-ups with weight (your KB), and then a little rope jumping. Remember to load your hips during the swings instead of using your lower back. This will save you from waking up sore in the wrong places.
Snatch Balance: 1-1-1-1-1-1, work to a heavy single
AMRAP in 10min:
20 KBS (53/35)
10 Weighted Sit-ups w/KB