Snatch + OHS, and some threshold training

Warm Up:

HSPU- If you did not do HSPU yesterday accumulate 50 reps, if you did skip this.

CTB Pull ups- If you Did not do this yesterday do them today, if you did skip it.

TGUs- 5 minutes of continuous movement alternating hands at the bottom of each rep using 50lb/30lb dumbbell.

SWOD:

For Max Weight:

1 Snatch + 3 OHS

* If you Power Snatch you must complete 4 OHS*


Muscle Endurance:
Every minute on the minute for 10 minutes perform:
12 Air squats
2 Box jumps 36"/30"

WOD:

5 rounds of the following:

250m Row
10 Burpees
5 Touch and Go Squat Snatch   95/65
*rest 2 minutes in between rounds, Each round performed at 95% effort.*