1. Snatch Pull: 5x3 (same weight all 5 sets); rest 60 sec.
2. Snatch (squat): 2x2 @ 65%; 2x1 @ 70%; 2x1 @ 80%; 2x1 @ 90%; 4x1 @ 70%. Rest 60-90 sec for the sets through 90%; rest 30 sec for the final set.
3. High Bar Back Squat: 2x8 @ 65%; 2x5 @ 70%; 1x5 @ 75%; - rest 2:00
4. Push Press: 10 min to get 1 RM
5. GHD Sit Ups: 3x20; rest 60 sec
WOD:
10 Rds for time:
40m Farmers walk (30/20)
100m Sprint
40m Farmers walk (30/20)
5 Deadlift (bodyweight)
5 Shoulder Press (1/2 bodyweight)
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