For strength, the snatch will start on the ground and you’ll receive it in a full squat and stand up. Then you’ll do 2 additional overhead squats. If you are newer to CrossFit or this lift, you may power snatch it and ride it down into your first OHS.

The metcon should be treated as a quick burner – 30 reps of each, then 20, then 10, then time. Ring dip scales can be with feet on a box, or parallette dips.

Strength

Snatch + 2 OHS

Conditioning

For time:
30-20-10
KB swings, 55/35#
Ring dips
V-ups