WOD Fri Jan 4

Warm-up

Squat Snatch
Minutes 0:00 - 5:00 - Heavy Single Overhead Squat
Minutes 5:00 - 10:00 - Heavy Single Snatch Balance
Minutes 10:00 - 15:00 - Moderate Power Snatch + Hang Squat Snatch + Squat Snatch
Minutes 15:00 - 20:00 - Moderate Squat Snatch Double

Work

"Over and Out" (Repeat From 6-29-18)
For Time: 
20 Power Snatches (95/65) / Alternating DB Snatches @ 50/35
20 Barbell-Facing Burpees
20 Overhead Squats (95/65) / DB Front Rack Squats @ 50/35
20 Barbell-Facing Burpees
20 Squat Snatches (95/65) / DB Cleans @ 50/35