One-arm DB Snatches + Sit-ups

Today you learned a new movement: one-arm db snatches.  Key points:

-Use your hips and legs.
-Keep the db close to your body and close to your vertical mid-line.
-Be fast and explosive on the pull.
-Come up onto your toes (or actually off the ground!) to get full extension.
-Try to time the catch at the top with the landing of your feet.
-More good instructional points here.

This video is a bit shaky, but it shows pretty good form and demonstrates the difference between the dumbbell and kettlebell version of the lift.

Strength
Back to a linear progression, adding a bit of weight from Monday's starting point.
3 x 5

Metcon
3 rounds...
As many REPS as possible...
1 min one-arm db snatch
1 min sit-ups
1 min rest

This is a power-biased effort.  We're giving you a minute of rest each round so that you can go all out during the two minutes of work.  Don't hold back!

Athlete: load // snatch reps // sit-up reps
KZ: 6kg // 23, 28, 28 //  36, 36, 35
PR: 10kg // 20, 24, 22 //  28, 29, 29
SS: 10# // 24, 26, 29 //  31, 28, 26
BH: 10# // 24, 25, 25 //  25, 23, 23
BB: 17, 18, 19 //  21, 20, 20 (subbed 12" box jumps for snatches)
DH: 10kg // 22, 25, 26 // 32, 30, 32