1 Snatch High Pull + 1 Power Snatch (from floor) + 1 Hang Full Snatch
*Only if you have more than an hour to train
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Strength: Shoulder Press - 4 x 8 Reps - go 5 - 10 Lbs heavier than last
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WOD: 21-15-9
Power Clean - 65/45 L1, 95/65 L2, 135/95 L3
Knee Push Ups L1, Push Ups L2, Ring Push Ups L3
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WOD #2 - 10 Rounds
Row for Calories
20 Seconds MAX Effort
40 Seconds Rest
*Only if you have more than an hour do you do WOD #2 as well.
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Recovery: 10 Min Air Bike @ Z1 Pace