SWOD

10 mins to complete 5 sets of: 1 power snatch 3 behind the neck push press 3 overhead squats

-Rest 1 min between sets

-this should be done with a moderate weight, you can add weight each set if form allows. -do not drop bar during set

Immediately after

8 mins to find a heavy 1 rep Thruster

3 min rest

WOD

8 min AMRAP of: 3 thrusters (70% of your heavy 1 rep) 5 chest 2 bar pull-ups

Burnout

Using same weight 50 straight leg sumo-deadlifts

Score = Total Rounds complete & Thruster 1 rep wt