A. Build
Snatch – Heavy Double, -10% x 2 x 2
*If you are new to this movement use this time to practice technique

B. Condition
5 Rounds
10 ALT DB Snatch@75/50
10 Burpees

11 min cap

*Scale weight as needed. You should be able to finish this workout or get close to finishing.

Barbell Overhead Hold – Max time x 3, Same weight as last week. If you hold for over a min add weight for the second set, and third set
Tempo DB Row – 8-10 x 3; tempo of 4 sec eccentric on each rep