WEIGHTLIFTING:  SNATCH 

7 Sets / Every :90 sec
1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause at knee) + 1 Snatch Balance + 1 Over Head Squat
*Work to a heavy complex for the day (preferably no misses)

*This is one continuous complex. Begin with a paused Snatch from the floor, then bring the bar back to the hip before lowering in to the paused hang Snatch. After completing the hang Snatch, lower the bar onto your back to complete the Snatch balance. I.E. the bar should not be dropped at any point during the complex.

WOD/METCON 

40 Thrusters @ 65 lb / 45 lb
800 M Row
*Rest 1-Min
40 Snatches (anyhow)* @ 95 lb/ 65 lb
*Rest 1-Min
800 M Row
40 Thrusters @ 65 lb /45 lb