Squat Snatch 3×1 ~ 80%
Work up to about 80% of your best and make 3 lifts at that weight. Move up in small increments and be sure to record any misses you make on the way up. Continue on up to a 1RM attempt if you have time and things are going well.
New lifters should work the complex Power Snatch + Overhead squat starting with a light weight and try to ride the barbell down into the bottom of the squat. Move up in weight when you have the movement down.
Kettlebell Snatch 24/16kg
See The Lights Sit-ups 25/15lbs
Off Ramp WOD
See The Lights Sit-ups