Strength
Snatch – 5x (1 high hang + 1 below the knee + 1 full snatch) @ 70%
—Squat is preferred. You may drop after the 2nd rep & reset
Conditioning
5 Rounds For Time
5 Squat Snatch 135/95lb
1 Rope Climb 20′
—Rest 5 minutes
250m Sled Drag For Time 90/45lb
WOD Notes: Use 60% of your 1RM Squat Snatch. This highly technical WOD is designed to be short and quick (5-7 minutes), however I want you to focus more on your snatch technique as you go through this, especially if you are a beginner. Scaling for squat snatch is a power snatch + OHS or just a power snatch w/o the OHS. Scaling for Rope Climbs are 10 burpees/1 rope climb or 1 lap sled pull with arms only.
