A1:
5 -5 -5 -5
Snatch Grip Deadlifts
A2:
5 -5 -5 -5
Snatch Highpulls
Alternate A1+A2. Rest approx. 60sec. Between exercises.

B:
For time:
30/30 DB Snatch
30 V-Ups
30 Power Snatches
30 Sit-ups


OLY WOD:
A:
Sots press
3×6

B:
Snatch balance
3×4

C:
8x EMOM
4x Snatch pull

8x EMOM
4x Snatch (Squat or Power)


STRENGTH WOD:

A:
3x max reps Bench Press @30X1

B:
2x Max reps Pull-ups
followed by 3 negative Pull-ups

C:
Weighted Hip Extensions 10-10-10 (BB or Bumper Plate)

D:
3 Rounds (not for time)
15 Skull crusher
15 Hammer curls