Pre-workout strength
Power snatch:
5-3-1-1-1
– Build to heavier than workout loading.

WOD
15 power snatches (105/155 lb)(75/115 lb)
15 DB/KB thrusters (20/35 lb)(15/25 lb)
12 power snatches
15 DB/KB thrusters
9 power snatches
15 DB/KB thrusters
6 power snatches
15 DB/KB thrusters
3 power snatches
15 DB/KB thrusters
– Use two dumbbells or kettlebells.

PUREFIT
15:00 AMRAP
8 Alternating DB Snatch
8 Alternating DB Thrusters
8 Shuttles/Calories