Strength

Snatch Work

2x 3 sotts press
2 x 3 snatch balance
2 x 3 hang power snatch
3 x 1 squat snatch (floor)

work up to a heavy single over the next 6x1 squat snatch

Strength

Front Squats

Warm up in 3 sets to 85%
2 @ 85%
2 @ 85%
1 @ 90%
1 @ 90%
1 @ 95%

WOD

3 Rounds
15 power cleans
20 push ups

Strength 

Strict Press

6x3 Strict Press from rack @ 68%
*superset with plank hold from hands for 1 minute

WOD

Individual

21 OHS (75/55)

WOD

20 deadlifts (185/105)
run 400m
20 KBS (53/35)
run 400m
20 FS (95/65)
run 400m
20 burpees each
run 400m
20 pull ups/ring rows
run 400m
20 box jumps
run 400m

Skill 

Gymnastics Pulling/Bike Conditioning

OT2M x 5
8 pull ups
10 cal bike sprint

WOD

5R
7 db clusters (50,35)
3/2 BMU

Strength

Clean+Jerk

Partner 1
OTM 8
1 power clean
1 hang power clean
1 hang squat clean
1 squat clean

Partner 2
OTM 8
1 strict press
2 push press

Strength

Back Squat Waves
Set 1: 4 @ 75%
Set 2: 2 @ 78%
Set 3: 4 @ 75%
Set 4: 2 @ 82%
Set 5: 4 @ 75%
Set 6: 2 @ 86%

WOD

AMRAP 4

Strength 

5 rounds
5 deadlifts @70%
rest 1 min between

then...

5 rounds
8 RDL @ 45%
rest 1:00 min between

WOD

KE+VA

Active Recovery 

800m row/run
3R
8 HRPU
10 glute bridges

600m row/run
3R
8 db bench press
10 superman rocks

400m run/row
3R
8 ring or box dips

Skill

Push Gymnastics/ Row Conditioning

8 sets of 8 ring push ups + 6 ring dips
*superset with 250m row sprint

WOD

For time
30 hang power clean (95/65)