CrossFit Kivnon 190802


SWOD-Squat Snatch: 7 sets of 2 reps All sets at or above 95% of 1 rep max squat snatch.... this should br heavy! Rest between sets 3o min cap

Post snatch accessory work- 16 min Accessory work: 4 rounds 45 seconds of work 15 sec rest (16 minutes total) Flutter kicks Front plank Side plank Left Side Plank Right Maintain 45/15 work/rest tempo until the 4 rounds are complete