OverheadSquat

 

Strength

Overhead Squat 5-5-3-3-3-1

then

Every 1 min for 3 mins: Snatch Drop
2 Snatch Drops, pick load
then
Every 1:30 for 6 mins: Snatch Balance + Overhead Squat
1 Snatch Balance + Overhead Squat, pick load
then
Every 2 mins for 8 mins: High Hang Squat Snatch
3 High Hang Squat Snatches, pick load
Wod
5 RFT: Row Calories and Dips
5 rounds for time of:
20 Row Calories, m
15 Dips Rest 2 mins