WOD:

#snatch (14 min Cap)

3 Rounds

15 Power Snatch 75/55 *50/35lbs DB

50 Double Unders *75 Singles *6 Cal Ski

2:00 Rest

2 Rounds

9 Power Snatch 135/95 (*115/75lbs). *70/50lbs DB

100 Double Unders *150 Singles *12 Cal Ski

STRENGTH:

#Overhead Squats

Power Snatch INTO Overhead Squat + Overhead Squat Every :90 for 12:00

1 Complex

The Power Snatch INTO Overhead Squat goes as follows: Athlete hits the Power Snatch but PAUSES in the receiving position under the bar (this forces them to get balanced and stable) Without standing up from the Snatch, the athlete will then descend into the bottom of the squat from their receiving position. Then they can finish the OHS before completing the second OHS rep like normal. This is a drill to force athletes to adjust their receiving position, and eventually catch lower and lower in a really balanced position.

FINISHER:

8 Rounds

Row for Max Distance

:30 Work / :30 Rest