Skill
Snatch/Snatch Drop
1. Snatch Drop/Balance
3 x 3 building from 30% to 50% for quality
2. Build to a heavy Squat Snatch over 20mins
WOD
Alternating On The Minute x 12 (4 rounds)
Minute 1 - 15 Abmat Sit Ups
Minute 2 - 100m Run
Minute 3 - Single Arm Dumbbell Overhead Squat (CFL - front rack)
Snatch/Snatch Drop
1. Snatch Drop/Balance
3 x 3 building from 30% to 50% for quality
2. Build to a heavy Squat Snatch over 20mins
WOD
Alternating On The Minute x 12 (4 rounds)
Minute 1 - 15 Abmat Sit Ups
Minute 2 - 100m Run
Minute 3 - Single Arm Dumbbell Overhead Squat (CFL - front rack)