Snatch balance

Warm-up
1k row or 45 burpees
than pvc drills
15 back squats
15 overhead squats
15 snatch balance
15 pass throughs
15 body rotations left
15 body rotations right


sWOD
Snatch Balance
Novice
12 x 1

Advanced
5 x 3

FB/Competitor
3-3-3-3-3-3

NOTE: Take your time in between your reps, Don't re-rack in the middle of your set, but make sure you get your composure before your next rep. Novice & Advanced, your main focus is speed to the bottom of the squat, and being able to stabilize the weight overhead.
Competitors try and make these heavy and fast to the bottom.



WOD
15-13-11 reps of;
Overhead squats @95/65#   (FB= 135/95#)
Burpees
Pull-ups

Example...
15 OHS + 15 burpees + 15 pull-ups
13 OHS + 13 burpess + etc...