Strength

Squat Snatch:

Work up to 80% of your 1RM and make 3 Singles at that weight.  Work up to a 1RM attempt if there is time remaining. 

If you are new the the snatch work the following progression  Power Snatch+Overhead Squat.   Increase load when you can catch the bar in the squat.  Start light and do 3 singles at each weight.

 

WOD

AMRAP 15 Minutes

21 Wall Ball 20/14lbs
15 Burpees
9 T2B

Off Ramp

AMRAP 15 Minutes

21 Air Squats toTarget
15 Burpees
9 Knees To Elbows