A:
10min to build up to a heavy double Hang Power Clean (TnG)

B:
18-15-12-9 reps for time of:
Russian KB Swings @ heavy
Box Jump Overs

Rest 3min.

18-15-12-9 reps for time of:
DB Snatches (alternating) @ medium – heavy
Wallballs


STRENGTH WOD

A1:
Back Squat
90% of Last week 5RM for 5 x 5
A2:
Shoulder press
90% of 3RM for 3 x 3
Alt. Between sets 20min. For part A

B:
3 Rounds of:
12 Front Squats w/BB
14 single arm shoulder press
20 Russian Twits w/ plate

You go I go setup in part B

C:
100 banded tricep extension