Take 15 minutes and work on Overhead Squats, Snatch Liftoffs and Snatch Balance.
Then 5 rounds
- 3 x Pause Overhead Squat (pause 2-3 seconds at bottom of squat)
Then 3 rounds for time ( inspired by Crossfit Games WOD 9.5 )
- 30 x Sandbag Thrusters @ 30lbs
- 30 x Alternating Dumbbell Snatches @ 21kg/46lbs (15 per hand)
Results: OHS 45-65-75-80-95lbs… felt very good. Metcon 12:38.