Snatch Balance

Warm-up/Skill
3 x 20 Jumping air squats
+
2 x 10 pistols (each leg) (sub is pistols from 12" box)


Strength
Snatch Balance
10 x 2 increasing in weight
+
1 rep max over head squat



WOD
6 Min AMRAP
3- Power snatch @ 105/75#
6- Burpees
9- Ring dips




OPTIONAL
(Not to be done in the same time frame as that listed above)
Listed below is a WOD for those, needing to up their cardio endurance:

A.M. WOD
warm up with 400m run
than
8 x 200m
30 sec rest in between
than 400m cool down