Info on the Snatch– http://library.crossfit.com/free/pdf/CFJ_Castro_SnatchStrategies.pdf

Skill: Snatch

http://youtu.be/be97kgQ1Aw8

 

WOD:  “For Time: 21-18-15-12-9”

 

21-18

Snatch (95/65)

Burpee

Pull Up

 

After the set of 18, write down your score then proceed with the 15-12-9 of:

 

Front Squat (add 40# to your Snatch Weight)

Lateral Bar Over Burpees (each jump over = 1 rep)

Pull Up 

 

After the set of 9, write down your score, rest for one minute then plank for as long as possible without dropping.  Write down that score. 

 

By the end of the WOD, you should have 3 scores. 

30 min cap

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