SWOD:
Every 2 minutes, for 20 minutes (10 sets):
Snatch Lift-Off + Snatch
Build over the course of the 10 sets to today’s heavy. You will do your lift-off and pause 2-seconds at the knees then reset and perform a full snatch.

Check out this video for a lift- off demo

WOD:
FOR TIME
Row 800m
30 Ground to Overhead (135/95)
Run 800m