Wednesday

Lift: 

20 Minutes to complete 

7 sets of

1 Power snatch

1 Hang Power snatch

1 Overhead squat

Each movement should go straight to the next, a great complex to work on positions, stay lighter and work on perfect form. 

Wod

10 down to 1 of

Power snatch 155/105

Burpee box  jumps 30/24

 

Post wod skill work

Handstand walk or hold practice 

A great challenge is to grab a spotter buddy and have them help you with positions to help you stay up longer.