A1. Hang Power Snatches 3X5 rest 30s
A2. Pull Ups 3x10rest 2 min

B1. back squats 4x5 rest 30s
B2. db swings 4x15 rest 2min

C1. pushups 5x20 rest 30s
C2. v ups 5x20 rest 30s


with this set up. perform the exercises in group A first, the B, etc. for example A1. and A2, do the power snatch, rest 30s then pull ups. Rest 2min and go back to snatches.

snatch work

wod
3 rounds for time:
800m run
50 sit ups


best time:
Jesus Cortez- 12:59

Clean
1RM

back squat
1RM

"HELEN"
3 rounds for time of:
400m run
21 swings (53/35)
12 pull ups

3 sets of 5 reps of:
pressing snatch balance
heaving snatch balance
snatch balance
hang squat snatch

wod
on the minute for 15 minutes:
2 power cleans
2 burpees

400m run

snatch progessions with group

wod
for time:
pushups 50-40-30-20-10
squats 10-20-30-40-50

800m run
Swim and rip drills

Power cleans 
5x3

Pullups
3xmax reps