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WOD:

1) Squat Snatch: 25 minutes to build to a Heavy Snatch

Use this time to build to a heavy Squat Snatch. This is a Heavy Snatch for today, this could mean a PR Match, a new PR, or 10-20% below your PR. There are no expectations of what Heavy is, Heavy is what you feel for today.

2) 15 minute AMRAP:

5 Power Snatch 155/105

15 Toes-to-bar

75 Double-unders

Extra Work:

3) Sled Drag: 400m

This should be done Westside Style, Heel-to-toe. Looking for a weight that you can move consistently for 400m, there shouldn’t be a lot of resting/pausing. Should be feeling this through your entire posterior chain. Weight as deemed fit.

4) Reverse Hyper: 3 x 15

Rest 90 seconds between sets. Heavy as possible.

For results post heaviest Snatch, and Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post weights and time.

Post Results/Thoughts To Comments

http://www.youtube.com/watch?v=rLFTPQ_FMjI