1×10/10 KB TGU + windmill
1 pause snatch+snatch EMOTMx8 up to 80%
15 min ARMAP
20 cal row
12 goblet lunges 53/35
8 Knees to elbows
4 squat snatch 135/95
We have to keep working on staying over the bar. Its common to see people to start their 2nd pull to quickly. The pause is meant to strengthen the weak point as well as drill in proper technique. The wod is one you should pace. This will keep your HR elevated, get you a great wod, but not mess you up for the open workouts.