Program Minimum- KB Swings/JR

Snatch Warm-Up
With PVC:
5 Passovers
5 Whirly-birds (each side)
5 OHS
5 Pressing Snatch Balance
5 Sots Press
Burgener Warm-Up

Snatch:
65lbsx10x1

Just worked on putting all the pulls together and landing solid with bar over COM, and total body tense, but balanced.

12min:
KB swings-45lb bell
Jump-Rope- 150 single skips

I just swung the bell between 75-25 times, put it down and did 150 single skips, then continued. I focused on preventing the bell from swinging up at the end of the arch and being tense then relaxed, Hardstyle.

The 45lbs bell is awesome for these workouts. As a former CrossFitter, I did not see the value of the 45lbs bell, since it was not used in the named WODs. However, for the Hardstyle Programs the 45lbs bell is the perfect weight for most of us to use. In fact, per Pavel, if your bench is under 200lbs, use a 35lbs bell, if it is 200-300 use a 45lbs and if over 300, then use a 53lbs bell.