WOD:

1) Touch and Go Power Snatch: 5-5-5-5-5

Warm-up as needed then 5 heavy work sets. All 5 sets should be within 80% of whatever your heaviest working set for the day is. There should be no stopping on the floor, and ideally little pause or stop at the top and/or hang position. In addition focus on not dropping out wide, but maintaining the same stance you would Squat Snatch in. Rest 2-3 minutes between sets.

2) 3 rounds AQAP:
100 Double-under – Buy-in
200m Run w/Slam Ball 40/30
10/side Dumbbell Split Snatch 50/35

The Double-unders are a one time only to start the workout.You can carry the Slam Ball anyway you’d like. If at any point during the run the Slam Ball makes contact with the ground it is a 10 Burpee Penalty. For the Split Snatch you must finish one side before moving onto the other. Your split should alternate each repetition. Range of motion requirement is that the movement must start from the Hang or down. Hang is the requirement, but if you need to go from the floor that’s okay. You must go down into a full lunge on each repetition.

– Jade