Essentials:
One arm DB/KB snatch – 10 each arm x 4; rest 2 min
Fitness:
Power Snatch – 3,3,2,1,1,1; rest 2 min (touch and go on the 3’s and 2’s)
Performance:
Squat snatch – 2,2,2,2,2 (tough and go, As Heavy As Possible); rest 3 min
WOD:
Working at 80-85% — This means we want to work on pacing and cruising in these. Sustainable effort. You shouldn’t red line.
3k row
OR
1.5 mile run
OR
10 min AD for calories
