STRENGTH:

Snatch Primer

On the :60 Seconds x 4 Rounds

3 Overhead Squats

1 Hang Squat Snatch

1 Squat Snatch

Performed at 40%

Snatch (10 min)

1 Low Hang Squat Snatch + 1 Squat Snatch

3×2 @ 72%
2×2 @ 77%
2×2 @ 82%

Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor. Second repetition starts from the floor.

BeachFit will do:

15 Min AMRAP

1 KB Deadlift

1 KB Clean

1 KB Clean to Squat

Drive Way Run

Add 1 Rep every round.   

Ex: 2 KB Dead, 2 KB Clean, 2 Clean to Squat Run

WOD:

#water power

AMRAP 15

60 Double Unders (Scale to 120 Singles)

30/21 Calorie Row or Bike

10 Power Snatches (115/75lbs) *Scale to Clean and Jerk **BeachFit will do Ball Slams