For time:
Run, 1 mi
10 L/10 R Single Arm Kettlebell Snatches, 53/35 lbs
20 Kettlebell Goblet Box Step-ups, 53/35 lbs
Run, 1200 m
10 L/10 R Single Arm Kettlebell Snatches, 53/35 lbs
20 Kettlebell Goblet Box Step-ups, 53/35 lbs
Run, 800 m
10 L/10 R Single Arm Kettlebell Snatches, 53/35 lbs
20 Kettlebell Goblet Box Step-ups, 53/35 lbs
Run, 400 m

Goal: Sub 30-minutes

Our build the base work out today has a fair amount of running while the kettlebell weight should be light allowing for consistent movement and minimal breaks on each exercise. See if you can keep a strong and consistent pace for each run. Work to keep a true hinge pattern on the snatch, and don’t be surprised if your upper back gets a bit smoke checked from the box step ups with that goblet position! Don’t stress as much about the box height, as it should be something that has your hip crease just below the knee. This will vary for each athlete.

Accessory Work
2-3 Rounds For Quality:
12-15 reps of Shoulder Maintenance: “YTW”
-Use light bands, crossover symmetry, or light change plate