Saturday 221112

Warm-Up:
5:00 Bike
Steady through:
10 Empty Bar/PVC Muscle Snatch
10 OHS w/ :01 pause in bottom add light weight
8 Snatch Lift-off w/ :02 pause at knee
8 Tall Snatch add light weight
4 Snatch Balance
4 Power Position Snatch
4 Hang Snatch from knee
4 Full Snatch

Get Strong: 14-32
Squat Snatch
In 16:00 complete
8x2 Drop and reset (moderate+)

Get Fit: 36-50
AMRAP 20:00
200m row each
8 Overhead Squats [95/65
200m row each 
12 Overhead Squats
200m/16, 200m/20, etc...
(partners Run together but share the total OHS reps, break them up any way) 200m Run = 2 Reps