WOD:

1) AQAP:

1000m Row

then

5 rounds of

20 Kettlebell Swings 70/53

20 Box Jumps 24/20

20 Power Snatches 75/53

Extra Work:

2) Split Jerk: 3 x 3 @ 75%

Rest 90 seconds between sets.

3) Snatch Balance: 25 minutes to Establish a Max, 3 x 1 @ 80%

Establish a Max Load resting as much as you need. Once establish complete the listed sets resting 90 seconds between sets.

httpv://www.youtube.com/watch?v=U-PkTCZv3no

4) Muscle Snatch: 3 x 2 @ 75%

Rest 90 seconds between sets.

5) Snatch off Blocks (Mid Thigh): 3 x 2 @ 70%, 2 x 3 @ 65%

Rest 90 seconds between sets.

For results post time to complete Met-con along with any scaling used. If you did Extra Work post weight and thoughts for all movements.

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