Snatch Complex

sWOD

Novice

Power Snatch 

3 x 3

than

Squat snatch 

3 x 3

Advance

Snatch Complex

You will complete 10 individual sets of 1 rep of the following complex, trying to add weight each set.

1 squat snatch + 1 power snatch + 1 overhead squat  

These 3 movements together equal 1 rep

WOD

4 rounds of;

5- power snatch @ 95/65#

7- games style burpees

NOTE: Scale weight as needed.  Games style burpees are just like normal burpees, except at the top you will jump onto a 45# plate.  This will slow you down some and show full hip extension at the top.