Skill

E2MOM for 10 Minutes
3 Power Snatch

Perform 3 Power Snatch every 2 minutes for a total of 5 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work. These can be “touch and go” or one at a time but do them in quick succession so you are looking at a heavy triple. An appropriate weight would likely be 60% or less for newer lifters.  If you end up breaking parallel and landing in a squat, you have lifted correctly but have possibly gone a little too heavy for this workout.

WOD

AMRAP in 15 Minutes
400M Run
50 Wall Ball Shots 20/14lbs 10/9′

Workout Notes: Think about picking up the pace on your runs a bit and breaking your wall ball sets into smaller chunks with very short rest. “Drop” sets work really well. Start with a bigger number and use smaller numbers to get you through the total number of reps. 20-15-10-5 for example.