30 Snatch/ Windmill*
Intersperse with KB lifting sets and partition as desired:
900m row or
3:00 Airdyne or
*Many people are stronger than they are flexible, or vice-versa, and our goal today is to force a meeting in the middle. Our ultimate goal would be the heaviest KB snatch possible and the ability to windmill the same weight. In the meantime, pick a challenging weight with which you can perform both motions correctly. If you can perform more than 5 reps of the complex consecutively, the weight is too light.
If you can only perform 1 rep, it is too heavy.