Get Right Witcha

Skill: Snatch

Strength: Snatch 1-1-1-1-1

Pause 2 seconds at mid shin into Power Snatch + Pause 3 seconds at the knee into Power Snatch + High Hang Full Snatch

*Dont exceed 75%- WORK ON FOOT WORK/SPEED

Metcon: For Time-

100 DUs then, 

2-4-6-8-10

Front Squat

Dips 

Every 3-mins Sprint 100m 

then, 100 DUs

L1: 165/115, 100 DUs, Ring Dips

L2: 115/85, 75 DUs, Ring Dips

L3: 95/65, 50 (1/2 Singles + 1/2 DU Attempts), Dip bar or off a box

L4: DB FS, DB S2OH, 50 Singles, dips off a box