Strength
Snatch!
WOD
AMRAP in 20 Minutes of
400M Run
15 Pull-Ups
5 Squat Snatch 135/95lbs
Off Ramp WOD
AMRAP 15-20 Minutes
400M Run
15 Pull-Ups
10 Hang Squat Snatch 45/35lbs
Start with an empty barbell and perform a hang power snatch+overhead squat. Work on riding the bar down into a full squat with arms externally rotated and knees tracking over feet. Add weight only if your mechanics are sound.