WOD:

#hail mary  

For Time:

200 Double-Unders  *Scale to 400 singles

1,500 Meter Row

100 Wallballs (20/14) *Females to a 9′ Target

50/35 Calorie Assault Bike

CASHOUT:

#snatch prime

On the Minute x 7 Sets:

Snatch Pull

Hang Snatch High Pull

2 Hang Power Snatches

As a refresher, on the snatch pull, the arms stay long (high pull is where we bend the elbows).  Working around 40-50% for this part

#snatch complex

On the Minute x 9:

Snatch Deadlift

Low-Hang Power Snatch

On the following low-hang power snatch, this movement starts by lowering the bar below the knee, close to the floor – but, without actually touching the floor.  Build in load.