200 Meter Run or 250 Meter Row
5 Pull Ups - 5 Deadlifts - 5 Hang Power Snatch
---
Strength/Lift #1: 1 Squat Clean and Jerk @ 75%
E30s x 12 Sets
---
Strength/Lift #2: Pause Front Squats
5 Reps, 4 Reps, 3 Reps
*2 second pause on bottom of each Rep
*Loading based on feel. Work up to something heavy for the last set of 3.
---
WOD: Part A - For time
5 Rounds
Run 200 Meters
20 Knee Raise L1, 10 T2B L2, 20 T2B L3
Part B - For time:
9-6-3
Squat Snatch* - 65/45 L1 95/65 L2, 135/95 L3
Pull Ups L1, C2B Pull Ups L3, Muscle Ups L3
*If you don't have a great full snatch yet, you may "pwr."