Lift: Pause Snatch Pull (3 second pause below the knee) 3 sets of 5, rest 2 minutes between sets. https://www.catalystathletics.com/exercises/exercise.php?exerciseID=315 WOD: 5 minute AMRAP KB snatches (24/16), REST 3 minutes, 5 minute row for distance. Score will be the number of KB snatches plus the distance in meters.  Read More