Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then:
2 Sets
5/5 Tal Kneeling KB Bottom Up Press
5/5 Windmills
3 Wall Climbs (hold 10 sec at top)
5 Tall Snatch
5 Strict T2B
Metcon (3 Rounds for reps)
AMRAP 7 Min
14 Snatch @ 95/65
14 T2B
Rest 2 Min
AMRAP 5 Min
10 Snatch 115/85
10 T2B
Rest 3 Min
AMRAP 3 Min
6 Snatch @ 135/95
6 T2B
You can choose to power or squat snatch depending on your abilities and what the open WOD is for the week. Also consider subbing T2B for AbMat sit ups to give the hands a break.
Variation 1:
75/55 – 95/65 – 105/75
12/8/6 Reps
Variation 2:
45/35 – 65/45 – 75/55
12/8/6 Reps
Metcon (No Measure)
3 Sets
12 Half Kneeling Paloff Press and Twist/side
20 Toe Touch w/ Med-Ball