Strength:

PART I:

Hang Snatch (below the knee) – 60%  x 2 x 5
Snatch Push Press + Overhead Squat – 70% x 3 + 2 x 3

PART II:

Superman holds.

 

WOD:

2 Rounds:

Max effort of

60 sec. Box Jump
30 sec. rest.
60 sec. Pull Ups
30 sec. rest
60 sec. Thruster
30 sec. rest
60 sec. Goblet Squat

Rest 1 min.