Pre-workout strength
Every 1:30 for 6 sets:
Sets 1-3: 1 snatch deadlift + 1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch
Sets- 4-6: 3 power snatches
– Build in load.
WOD
For Time:
15 power snatches (75/115 lb)(55/75 lb)(35/45 lb)
24/30 cal bike, row, ski (run 500m)
15 power clean & jerks (same weight)
24/30 cal bike, row, ski (run 500m)

PUREFIT
15 MIN AMRAP
15 alternating DB hang snatch
10 calories
15 alternating DB sumo stance DL
10 Calories