Squat Snatch
Minutes 0:00 – 5:00 – Heavy Single Overhead Squat
Minutes 5:00 – 10:00 – Heavy Single Snatch Balance
Minutes 10:00 – 15:00 – Moderate Power Snatch + Hang Squat Snatch + Squat Snatch
Minutes 15:00 – 20:00 – Moderate Squat Snatch Double

“Over and Out” (Repeat From 6-29-18)
For Time: (in class)
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)

Row Conditioning (post Wod)
Males:
21-18-15-12-9: Calorie Row
Rest :30 Seconds Between Intervals

Females:
18-15-12-9-6: Calorie Row
Rest :30 Seconds Between Intervals