WOD
10-15 minutes of Snatch and C&J practice, find a good weight for the workout.
For Time (20 min cap):
Run 800
15 Squat Snatch (135/95)
Run 400
15 Squat Clean & Push Jerk (135/95)
Run 800
Extra
1 Snatch at 85% every 2 minutes for Max Reps without missing
Warm up to 85% and start the clock. Go as long as possible without missing. Record number of reps. If you miss before making 5, go down to 80% and hit 4×1.
A) Push Press – 4×4@Heaviest Possible
Rest 1 minute
B) GHD Situps – 4×15
Rest 1 minute