The Snatch Balance is a key movement to the Snatch movement. Learning how to drop properly under the bar to catch it overhead in a straight arm active shoulder is very challenging but once you master it, you can soar with what you can accomplish.
KB Class WOD:
8 minute amrap
5 KB SDHP (70/55)
5 ring dips
then:
Tabata Sit-ups
CF Class WOD:
Snatch balance 1-1-1-1-1-1-1
BONUS WOD:
2 rounds For time.
12 heavy thrusters (Advanced: 115lbs, Intermediate*: 75lbs, Novice: 55lbs)
400m run
