Wod 20/3

Strength 15 min
Work up to a heavy complex of:
1 Squat snatch
1 Overhead squat
1 Hang squat snatch
Each of these should be a squat. Work on catching low.
Beginners practice only with stick or bar, power snatch.
 
Metcon
15 min AMRAP
5 Pull ups
10 Push ups
15 Double unders
After each round perform in a ascending ladder of:
Snatch anyhow 43/30kg
1 snatch round one, 2 snatches round two, 3 next round and so on adding 1 rep.
 
L1: 60/43kg squat snatch, 30 double unders
L2: RX
L3: 30/20kg, max 30 sec on double unders.
L4: 20/15kg, Bar row in the rig, single unders