Skill work/ fact-finding:
Today, at skill work weights and with the guidance of a qualified trainer, practice the details of the kettlebell snatch and make improvements.
Start with the three position snatch progression and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound.
Count and note rounds and partials completed in 6:07 (Ex. 4 rounds + Airdyne= 4.1). Demand at least a partial round improvement over last time.
And then, 6 minutes of:
Complete as many rounds as possible, working hard during the work, and focusing on recovery during the rest; Mindful breathing helps mitigate fatigue
And finally, “Time under tension”:
100 Abmat sit-up
Abmat: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.