200 M Run or 250 M Row - 10 Hang Power Snatch (empty bar)
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Strength/Lift #1: 1 Rep Max Power Snatch (10 Min Cap)
then, right into Lift #2
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Strength/Lift #2: For Time
20 Power Snatches @ 70%
*Percentages based on 1 Rep Max
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Strength/Lift #3: 1 Rep Max Front Squat (10 Min Cap)
*Build to a tough single
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WOD: AMRAP - 9 minutes
12 Hanging Knee Raises L1, 12 Toes to Bars L2 & L3
9 Dumbbell Snatches 35/25 L1, 50/35 L2 & L3
6 Burpee Box Jump-Overs 20/14 L1, 24/20 L2 & L3