SWOD

3 Squat Snatch x 3 sets @65-75% of 1RM Snatch

* Rest 60-90 seconds between sets *

3 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatch

* Rest 60-90 seconds between sets *

WOD

21-15-9
Up-Downs
9-7-5
Double DB Snatch (50’s/35’s)
– Rest 2:00 –
45 Up-Downs
15 Double Dumbbell Snatch

*Score is total time including rest
* Time cap: 14 minutes
* Target time: 10-12 minutes