Warmup, then:
One set of:
500 m row
10 ohs + 10 pass thrus in bottom of last squat w/pvc
Every 2 for 6
1 snatch pull + 1 snatch + 1 ohs @ 70-75%
Every 2 for 6
1 snatch pull + 1 snatch @ 80-85%
Every 2 for 6
1 snatch @ 85% and up
Every 2 for 14 (7sets)
Strict press
1) 5@50%
2) 5@60%
3) 5@70%
4-6) 3@75/80/85%
7) 10@55%
non-barbell
5 sets of:
15 ghd situps
8 seated dumbell presses
15 russian kb swings
WOD
For total time:
3 rounds of:
18 box jumps 24/20
12 hang squat cleans 155/103
9 hspu
Then…..
1,000 m row