January 14, 2013
Strength: 4 x 3 (four sets of three reps) to max kettle ball snatch – I max at 16 kg (1 rep) but can do multiple sets at 12kg
WOD: 10 min AMRAP – 16 kettle ball snatches (8 each arm), 12 kettle ball thrusters (6 each arm), 10 burpee box jumps
I completed two rounds, one with the 12 kg kettle ball and the second with the 8kg kettle ball. I need to work on my snatch form which is why I lowered my weight.
Something Extra: 4 minutes (20 seconds work, 10 seconds rest) kettle ball swings with heavy bells (16kg for me).