150 Meter Row
10 Walking Lunge Steps w/ 10 lb Plate OH
15 Empty Bar Front Squats
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Strength: Back Squat - Warm up - 5 Reps @Empty Bar, 5 Reps @40%
5 Reps @50%, 3 Reps @ 60%
Work Sets - E3M - 5 Reps @75%, 3 Reps @85%, 1 or more Reps @95%
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Skill: Snatch - 10 Mins Practice
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WOD: For time:
21-15-9
Power Snatch - 65/45 L1, 75/55 L2, 95/65 L3
Hang Knee Raises L1, Toes 2 Bar - L2 & L3
Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
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Extra Credit: For time
1000 Meter Row