WOD 1
In 21 mins complete 1-1-1-1-1-1 reps of the complex:
1 Power snatch
2 Hang power snatch
*Build to a heavy complex over the 6 sets
WOD 2
For time complete 21-18-15 reps of:
Burpee box over jumps @ 24 / 20″
Single arm DB hang power snatch @ 22.5 / 15kg
Air Squats
*12 min cap
Additional Work
For quality:
40 Back extensions
*These are to be done slow and controlled, and as true back extensions with a rounding of the low back during each rep.