A. Snatch – Find your 1 rep max. If you’re new and still working on your technique, do 5 sets of 2 at a weight that allows you to practice good form.
B. From crossfit.com on July 24 2017:
7 minute AMRAP of:
50 double-unders
10 overhead squats (135/95).
Scale the double-under number to something that takes you less than a minute to complete. Overhead squat weight should be challenging, but you should be able to complete at least a couple of rounds without setting the weight down during your set.
C. 4 max effort tuck/hollow plate holds. Challenge yourself on the position here. If you’re getting 45-60 seconds on your rounds in the tuck position, it’s time to step it up and start to bring those legs down. Make sure your lower back stays in contact with the floor, regardless of what position you’re in. Go until it burns… and then hold it for 10-15 seconds longer!