Basics Skillwork: Snatch
Level 1/2: 5-3-1 Program – Bench 5-5-5+

WOD Level 1/2
Interval Weight Training (IWT)
4 Rounds of:
10 Snatches @ 75% of 1RM
2:00 of any of the following: Run @ 400m pace / Row @ 500m pace / Singles jump rope
Rest 2:00

Basics
4 Rounds of:
20 Medicine Ball Backward throws – M=20# / W=14#
400m run or 500m row