STRENGTH/SKILL
A. In 10 min (about 5 sets):
Snatch Technique
3x Hang Power Snatch + 3x OHS
F: Overhead Squat x8 or KB Front squat x10
P: 3x HPS + 3x OHS
S: 3x Hang Squat Snatch + 3x OHS
WOD
B. "Flash"
10 min AMRAP
Run 50m hard
7x Thruster
7x Pull Up
rest 30 sec
F: 2DB Thruster + Ring Row or 2DB Renegade Row
P: 95/65# + Chin over Bar Pull Up
S: 115/75# + CtB Pull Up
