Warm-up:
Jog 800m, then
5 Sets:
3 Snatch High Liftoffs
3 Power Snatch from Below Knee
3 Overhead Squats
3 Drop Snatch
3 Snatch from Below Knee
Strength:
Every Minute for 15 Minutes:
1 Snatch
WOD:
For Time:
30 Wall Ball, 20#/14#
30 Dumbbell Snatch, moderately heavy, alternating
Run 400m
20 Wall Ball
20 Dumbbell Snatch
Run 400m
10 Wall Ball
10 Dumbbell Snatch
Run 400m
TIMECAP: 16:00
Extra Work: Clean OR Jerk 1RM