I was concentrating on working on good movement patterns, feeling the movement and working on certain parts of the Snatch. I wanted to keep the bar close and kind of brush up against my hips. I wanted to really pop up and pull myself under the bar to get into a nice catch position. I wanted to come up slowly and explode up and to focus on not over extending, similar to what Kelly Starret had discussed not long ago with slight knees out... staying over the bar longer.
I worked with some hang power snatch, and hang squat snatchand full squat snatch.
bar x 5
65 lbs x 5
85 lbs x 5
95 lbs x 5 (I did this for 2 sets)
100 lbs x 5 (I did this for 3 sets)
I then did hang squat and hang power snatch of 95 lbs x 5

I took a couple minutes rest and then did a quick
as fast as possible:
50 jumping burpees, to hit a target 6" above my reach (same as the Open WOD, but this time for only 50 reps)
I basically did 20, then 15 then 15... good burner post WOD.
I stretched for about 6 minutes and went home

All-levels WOD/Beginner WOD:
Snatch + Hang Snatch + Overhead Squat 8×1+1+1

2 Km Warm-up
6x400m @ 90% MHR
1 Km Cool-down

5 rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

> Modified - only did 3 rounds and used 1 pod instead of 2

• Up and down stairs 2x with 20lb med ball
• air squats
• push ups

3 rounds

A.
Front Squat 1rm -110lbs

B.
Partner Wod
Each Partner will complete 8 Rounds for time of…

3 Box Jumps - 20"
3 Front Squats @ 70% of 1rm - 75lbs
5 Second Resisted Run

Rest 60 Seconds between rounds

17:55 min

AMRAP in 10 minutes
10 Toes to Bar
10 Pistols 5R/5L
10 Burpees

result: 5+3 scaled

3 RM shoulder to over head

result: 70# dumbbels

For time:
400 meter run
50 push ups
400 meter run
50 pull ups
400 meter run
50 toes to bar
400 meter run
50 pistols

Time is a guess

“Cindy”
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min