September 23, 2016.

Dynamic Warm up of Choice (suggested: Junkyard Dog)

Strength: 
5 x 3 Snatch Grip Deadlift

WOD: 
Beginner
AMRAP 12 Minutes
4 Hang Power Snatch
8 Box Jumps
12 Squats

Intermediate:
3 Power Snatch (135/85)
5 Overhead Squat (135/85)
7 Box Jumps (30/24)


*Focus on getting in to good positions on the snatch and overhead squat. Don't be in a rush to stand out of a poor receiving position and do the next rep. Instead, use these 12 minutes to practice moving better! 

Post time to white board/comments below