STRENGTH: (15 min)

Snatch

A.  1×2 at 60%, – pause in the bottom for 10 seconds on both reps
B.  1×2 at 70%, – pause in the bottom for 7 seconds on both reps
C.  3×3 at 75% – pause in the bottom of the first rep for 3 seconds

*All reps are drop from the top

Beach Fit Strength:

EMOM 12

Min 1: 6 Cal Bike (approx 30 sec)

Min 2: 5 Jumping Squats + 5 Pushups

WOD:

#snatch city

For time:

800m Run (42 Cal Row)

21 Squat Snatch, 95/65  *Beach Fit will do Plate Ground to Overhead

400m Run (30 Cal Row)

15 Squat Snatch, 95/65

200m Run (18 Cal Row)

9 Squat Snatch, 95/65

(Scale to Power Snatch if needed)