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A. Skill
(5 min)
Snatch Grip Sotts Press
Build to Moderate Set of 3

STIMULUS
-The snatch grip sotts press helps improve positioning, strength, and mobility in the bottom position of the snatch
-This exercise can be very challenging based on your mobility level
-If mobility is not an issue, feel free to add weight as you see fit
-If you struggle with mobility, keep the weights very very light here
-A PVC pipe or empty barbell will do the trick in helping to open up and strengthen the catch position

(5 min)
Snatch Balance
Build to Moderate Set of 3

STIMULUS
-Where the Snatch Drop did not allows a dip and a drive with the legs, the Snatch Balance does include the power from the legs
-Now that we opened up the bottom position a bit with the Sotts Press, we'll add on some speed with the Snatch Balance
-The Snatch Balance is designed to work on an aggressive drive and turnover into the receiving position of the snatch
-With the added dip and drive on the snatch balance, this should be a slightly heavier load than last week on the Snatch Drop

FITNESS
10 min AMRAP
200m Run
10 Alternating DB Press (35/25)
20 Tuck Ups
10 DB Push Press (35/25)
20 DU

B Metcon (Time)
"Halftime"
*Partner WOD
(Partners working at the same time. Partners alternate movements before you move to the next load.)

30-20-10

P1 - Dumbbell Power Snatches (50/35)
(1- Scale wt, 2- Scale volume)
P2 - Wallballs (20/14)
(1- Scale wt, 2- Scale volume)
(Partners alternate movements before you move to the next load)

Directly Into…

10-20-30

P1 - Bar-Facing Burpees
(Scale volume)
P2 - Calorie Row / Bike
(Scale volume)
(Partners alternate movements before you move to the next load)

C. Extra Credit
4 Sets:
15 Unbroken Deadlifts @ 50% 1RM