Strength:
2×5 Press snatch
2×5 Drop snatch
2×5 Heave snatch
2×5 Slow motion muscle snatch
2×5 Mid-thigh muscle snatch
2×3 Above the knee muscle snatch
2×3 Tall snatch
2×3 Snatch to quarter squat
2×3 Snatch to half squat
2×3 Snatch to full squat
WOD:
30 calorie assault bike buy in then
3X
30 russian twists (body weight)
30 second plank hold
30 walking lunges