WOD
Hang Snatch from Mid Thigh 5×3@60-70%
4 Rounds For Time:
9 Overhead Squat (115/75)
11 Toes-to-Bar
300 Meter Run
EXTRA
Do this in order. Time the ‘extra’ work to be done with time to rest for a few minutes before joining the group class for the metcon.
1) Back Squat 3×10@65%
2) Hang Snatch from Mid Thigh 5×3@60-70%
3) Halting Snatch Deadlift with 3 second descent 3×3@80-90%
This should look and feel identical to your snatch pull but stop at the hips; feet flat, knees flexed, shoulders directly over the bar. The 3 sec descent with tight back.