Main – SWOD
Metcon (No Measure)
snatch high pull (to chest)
8×1
work on learning to pull a heavy weight with good form.
Metcon (Weight)
EMOTM for 5 minutes
2 squat snatch
go light with a weight you can maintain good speed under the bar and a weight that you have full depth on each squat.
Squat Snatch (spend 15 minutes building to 1RM)
squat snatch is full squat on the bottom of the catch.