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A. 2 Mid-hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2 min
(weight by feel - perfect MS w max elbow height before turnover, no elbow drop, max hip and knee extension before arms engage; sn bal, punch elbows and hit perfect shoulder blade position)

B. Power snatch + mid-hang snatch; 1.1 x 5 @ 65%; rest 90 sec
(% of higher max (snatch or power snatch))

C. 3 snatch push press + 3 OHS; 3.3 x 4; rest 2 min
(2 sec hold top of each press; 2 sec hold in bottom of each OHS; focus on complete scapular retraction and upward rotation, head through, bar over back of neck; relax hands, let wrists settle in)
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5 sets:
Row 90 sec @ 95%
Rest 10 sec
35 double unders
rest 2 min

WODS and Video Courtesy of OPT