Snatch grip press
5x3 work up to a heavy set
Over head squat
5x5 work up to a heavy set
Skill:
EMOTM 10 min
Snatch complex
1 snatch high pull
1 squat snatch
1 hang squat snatch
(Use light weight and work on speed and position)
WOD
8 min AMRAP
30 dubs
20 burpees over plate
(both feet must touch the plat at the same time)
10 KB snatch 53/35
(10 each arm then switch arms, 3 burpee penalty for a dropped KB)
Rest
EMOTM 10min
5 HSPU
5 wall balls
Mid-line
4x20 back extensions
4x50 abmat sit-ups