Time to get at it...

Warm-up
500m row OR 400m run
Choose the one your not comfortable with...
than
20 jump squats
20 over head squats   (PVC)
20 body rotations (right) (PVC)
20 body rotations (left) (PVC)
20 pass thru's (PVC)


sWOD

Novice:
Power Snatch
10 x 1
NOTE: Light weight technique


Advanced:
Power Snatch
5 x 3
NOTE: Heavy and unbroken.  If in the middle of your set you need a rest, the rest will be in the hang position. Obviously rest as normal between sets.

Fire Breather:
Find 1 rep max squat snatch


WOD
EMOTM ( Every minute on the minute )
for 10 Minutes
5 Power Snatch @ 95/65#
3 lateral jump burpees (over bar)

NOTE: If within the first few minutes you are going over 35 seconds, either lighten the weight or the amount of snatches.



FOR FIRE BREATHERS (competitors) ONLY
Muscle endurance WOD
For time;
50 overhead squats (empty bar)
25 GHD sit-ups
50 front squats (empty bar)
25 toes to bar
50 Back squats
25 sit-ups