Wod 21/12

Skill
3 rounds for quality
5 Muscle Snatch
5 Power Snatch
5 Overhead squat
5 Pressing snatch balance, slowly pressing yourself down under the bar
5 Snatch balance
7 Burpees
30 sec lats stretch against wall
10 scapula push ups
 
20 min, work up to and perform
1 Power Snatch + 1 Squat Snatch 6 sets at 75% of 1 RM of power snatch
 
20 min, work up to and perform
3 Split Jerk 5 sets at 70-80%RM
 
Beginners practice power snatch and split jerk with light weights
 
Metcon
For time TC 10min
100 push ups for time
Scale up to HSPU