Part 1:
15 mins.
Pause Snatch
Pause 3 Sec below the knee before each rep

*The pause snatch is performed identically to the snatch, with the exception that there will be a 3 sec pause included during the pull. Begin the lift as you would a snatch (from the ground), and when you reach below the knee, hold that position for 3 seconds. Then complete the snatch as usual. Repeat for sets of 2 reps. Do not exceed 65-70% of 1RM snatch.

Part 2:
Chose your WOD:
Option 1
3 Rounds for Time
10 Hang Squat Cleans (135/95)
10 Lateral Bar Hoppng Burpees
10 Toes to Bar
Time Cap 12min


Part 2:
Chose your WOD:
Option 2: Inter Box Comp WOD #3
Squat Cleans
Double Unders
RX 145/100 & Dubs
SX 120/80 & Singles 1:1
Time Cap 12min