12 minutes to establish a 1RM Hang Snatch (squat is preferred).

-then-

5 rounds for time of:

3 Hang Power Snatches @ 80% (of above)
6 Box Jumps 30/26″
Run 200m
3 Hang Squat Snatches @ 80%
6 Box Jumps 30/26″

Strength: 3 x Max Effort Reps at 90% of 1 Rep Max (Rest 60 Sec between Sets)

WOD:

3 Rounds for time of:

5 Hang Squat Cleans 135/95

20 Pushups

30 Double Unders

20 Toes to Bar

30 Double Unders

STRENGTH:  SNATCH BALANCE PRACTICE

WOD:

4 ROUNDS

12 BURPEES

6 DEADLIFT 265/185#

30 SIT UPS

Strength: 10 min to get 1rm push jerk

4 rounds for total time of:

Run 200m
9 UB Hang Squat Cleans @ 155/105#
6 Push Jerks @ 155/105#

*Rest 2 minutes between each round.

Strength: 3 x Max Effort Reps of Bench Press (85% of 1 Rep Max)

Take 60 sec Break Between Sets

WOD:

3 Rounds of:

20 Air Squats

10 Pullups

Then:

40 Toes To Bar

Then:

2 Rounds of:

20 WallBalls

7 Power Cleans 135/95

Core: Tabata Plank Pushups