rich-froning-2

ATHLETE

SKILL
A) Snatch Balance 4 x 3 ; Rest 1:30
B) Hang squat Snatch 4 x 3 ; Rest 1:30

WOD
3 Min Amrap
6 Box Jump
9 KBS (55/35)
Rest 3 and repeat

COMPETITOR

Extra work
If you are not doing/redoing 15.1
A. Hang Power Snatch build to a tough single in 12mins; taking your time warming up:
B. take 75% of A complete 30 HPS reps for time — breathe deep and get back on the bar.