5 MIN KB SNATCH TEST

1. WARM UP
Mobility WOD
- Foam Roll: Lats
- Band: Lats
- Band: Pec & Neck

Dynamic Warm UP
- Inchworm
- Single Leg Squat
- Side Straddle Step
- Iron Cross
- Scorpion
- PVC Shoulder Pass Throughs

2. SKILL & DRILL
A. 3 rounds for form:
- Hollow Rock, 20 reps
- Ring Dips, 5 reps

B. 3 rounds for form:
- Ring V-Outs, 10 reps
- GHD Situps, 20 reps

3. STRENGTH
- Burgener Warm Up
- Hang Power Clean, 5x3
- Front Squats, 12x2@60% of 1RM (on the min)

4. WOD - 5 MIN KB SNATCH TEST (53/35#)
- 100+ reps in 5 min

The test begins when the kettlebell is swung back between the legs and snatched overhead in one uninterrupted movement to a straight-arm lockout.  The snatch may be performed with or without a knee dip, however the knees must be straight at the lockout.  An unlimited number of hand switches and back swings is allowed.  The kettlebell may be set down as many times as he or she wishes.  Chalk is allowed; belts, gloves, wrist wraps and other supportive equipment are not.  The sum of both arms is the score.