Snatch and GO

Pre:
10 min. MWOD Heel chord/ shoulder blades
10 min. Practice Double Unders/ Burgener Warm-Up
Burgener Warm-Up...http://journal.crossfit.com/2010/07/burg-warmup.tpl


WOD:
5 Reps Squat Snatch 42.3 kg or 95lbs
Sprint 200 ft.
4 Reps Squat Snatch 48.3 kg or 105lbs
Sprint 200 ft.
3 Reps Squat Snatch 52.3 kg or 115lbs
Sprint 200 ft.
2 Reps Squat Snatch 58.3 kg or 125lbs
Sprint 200 ft.
1 Reps Squat Snatch 62.3 kg or 135lbs
Sprint 200 ft.

Squat Snatch looks like this..http://www.youtube.com/watch?v=hVTYRjSDyC4 (awesome)
This exercise is advanced, you need to practice with very light weights like a PVC pipe.  The CrossFit Journal will help http://journal.crossfit.com/

5 Minutes after the WOD
Max Reps Overhead Squat with challenging weight


Post:
Couch Stretch 2 min. each leg
Bottom Position 5 min.
PVC Pass-throughs

Matt B:
9:43
60kg Ovhd Squat-5 reps