Lift: 12 minutes to practice or establish a 1RM Snatch Drop.

https://www.catalystathletics.com/exercises/exercise.php?exerciseID=81

(This video is of a pressing snatch balance, the snatch drop is done by quickly driving yourself under the bar instead of slowly pressing yourself under it.)

WOD: 5 Rounds for Time: 100m shuttle run (10 meter increments), 5 Front squats Rx(135/95) Rx+(185/130).