.

General Warm Up

Strength: Snatch Dead Lift with 3 Sec Pause above Knee
50x5, 70x5, 80x3x2, 90x2, 100x1, 110x1

Then

Snatch High Pull
70x5, 80x3x2,90x2,100x1, 110x1


Wod: Amrap 3 Minutes
1 Press 115/75
2 Push Press
3 Push Jerk

Rest 3 Minutes

Amrap 3 Minutes
Ring Dips

Rest 3 Minutes

Amrap 3 Minutes
Push Ups