Snatch warm up
3 reps of each-empty barbell
1. slow overhead squats
2. sots press to stand
3. press to squat
4. extension to pull under
5. upper cut drill
6. power snatch from the pockets


Strength
A. 3 sets of 3 reps snatch balance- build load with good form
B. Overhead squats
5 sets of 3 reps building from 60% of your snatch max

WOD
"Thunder Ball"
Every 3:00 for 4 sets
12 TTB or hanging knee raises
9 thrusters 115/75
6 burpee over bar