Strength
Snatch This
Empty Bar 3 Stage Snatch with Squat
3 Rounds:
Hip x3
Knee x3
Ground/Mid-Shin x3
add weight and build to a working weight for snatches in the WOD
Metcon
4 Rounds:
2 Snatches
3 Overhead Squats
2 Burpees Over Bar
8 Toes 2 Bar or Knee Raises
20 Skater Hops
2 Snatches
3 Overhead Squats
2 Burpees Over Bar
8 Toes 2 Bar or Knee Raises
20 Skater Hops
