Set 1: 55% of 1RM Snatch

Set 2: 60% of 1RM Snatch

Sets 3-5: 65% of 1RM Snatch

BeachFit will do:  

AMRAP 6

10/7 Cal Ski Erg

10 Ab Mat Sit Ups

:20 Plank

WOD:

#castaway (14 min Cap)

For Time: 

100 Air Squats

50/35 Calorie Row  (Assault Bike 35/24 Cal)

25 Hang Power Snatches  (115/85lbs)  

**This should be a weight that you can cycle sets of 5-7 at a time during the workout

BeachFit will do:  50 Plate Ground to Overhead

CASHOUT:

#gymnastics

Ascending Ladder for 7 Minutes:

1-2-3-4-5….

Strict Handstand Push-ups  (Scale to Strict DB Press 35/20lbs)

Strict Ring Dip (Scale Banded Dip or to Bench Dip)

Push-ups