Crossfit

A) Hang snatch + Snatch. Go every 75 seconds for 10 rounds.

B) 4×3 snatch pull @ 95-110% of 1RM snatch

C) 7 minute AMRAP:

7 toes to bar- 7 box jump overs (24/20″)- 7 power snatches (75/55lb)

Rx-Plus

95/65lb

Metcon Class 

A) 4 rounds of

Row 1000m-15 russian kb swings-10 pullups-5 high box jumps

*Rest 2 minutes after each round.