Overhead Squats + Snatch Balance

Warmup:
muscle up practice (chest to bar pullups + deep ring dips)
shoulder mobility drills
run 400 meters
1x5 overhead squats (45#)

WOD: "3x5 Overhead Squats + 3x3 Snatch Balance"

Overhead Squats (5 rep sets):

1. 135#
2. 157#
3. 177# PR

Snatch Balance (3 rep sets):

1. 135#
2. 155#
3. 157# - 2 reps

Starting snatch balance @ 75% of max overhead squat

Snatch Progressions

Warmup:
15 situps
15 squats
30 double unders
ping pong
muscle up practice
pvc passovers

WOD: "Snatch Progressions"
Didn’t have time to get to the actual snatches, but I got a lot of work in on the snatch progression (pressing snatch balance, snatch balance, & snatch pull).

Snatch Balance - Deadlift - K2E

Warmup:
3x10 pullups
3x15 overhead squats (pvc)
3x15 situps
3x15 back extensions
double under practice

WOD: "Snatch Balance - Deadlift - K2E"
Three sets of 21-15-9 reps for time of:

• snatch balance (65#)
• deadlift (225#)
• knees to elbows

Time 14:40 Rx