These moms making #noexcuses at 10am!! All members of @noexcusemoms North County, getting it in on a Friday 💪🏼 #noexcusemom #freechildcare #friyay #boomboxnorth

A photo posted by Boombox North (@boombox_nrth) on Nov 4, 2016 at 1:22pm PDT

Skill

5:00 Power Snatch + Hang Snatch (Knee) Practice

Strength

Power Snatch + Hang Snatch (Knee) (10 x 1)
same weight for all sets, moderately heavy with a focus on technique

Metcon

For time:
800m run
50 wall balls
30 power snatch 95/65
50 hand-release push ups
30 push press 95/65
50 Abmat sit ups
30 back squats 95/65
800m run