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