Skill

EMOM for 10 Minutes
3 Overhead Squat

Work up to a light load and perform 3 Overhead Squats every minute for 10 minutes.  Practice squat snatching your first rep if you can. If you are new to the movement power snatch the bar and ride it down into the bottom of your first squat.  A big part of being able to perform this movement to full depth is purely mobility.   If you can’t achieve the position with a pvc or an empty barbell then adding weight won’t help.  If you are in that situation keep the load light and work on the mechanics of the lift.

WOD

In front of a clock set for 15 Minutes

AMRAP in 6 Minutes
10 Push Up
15 Box Jump 24/20″

Rest 3 Minutes

AMRAP in 6 Minutes
10 Pull-Up
30 Air Squat

Workout notes: For this workout you will be completing as many reps as possible for two different workouts run back to back.  3 Minutes of rest will not be enough time to fully recover but it should bring your heart rate down a bit and let you plan a strategy for the next portion of the workout. Score this workout as your total and any partial rounds for each workout.