Squat

15 min. to establish a heavy double.

Partner Wod

3k Row

Then,

100 Burpee pull-ups

100 Ball slams 30/20

__________

Snatch

3- Position Squat Snatch (floor, knee, mid-thigh)

3x1 (around 50%)

3x1 Increase weight (around 65%)

Snatch Pull

5x3 (go heavy, but keep good form, around 70%)

90 sec. rest between sets

Snatch Push Press

5x4 (building, around 50-70%)

90 sec. rest between sets

Accessory

As Superset:

3x10 Single arm dumbbell row

3x10 Dumbbell bench press