Strength: Hang Squat Snatch
Hang Squat Snatch 4x5 at 50% 1RM
Start with light weight, Take your time and try for depth. You want to catch the weight in the squat.
WOD: 3 RFT
15 Hang Squat Snatches, 95 lbs/ 45lbs
30 Double Unders
If you can't catch the weight in a squat, complete the snatch then do an OHS. Use as light of weight as needed.