Strength
Power Snatch
Find your 3 rep max.
Complete 5 sets of 3, at 70% of max

then

Snatch Pulls
Complete 6 sets of 3, at 85% of max

then

Shoulder Press
Find your 5 rep max.
Complete 5 sets of 5, building to a 5 rep max.

WOD
Complete for Time:
• 6 Squat Cleans 225/155
• 6 Muscle Ups
• 20 Calories on Assault Bike
• 6 Squat Cleans 225/155
• 6 Muscle Ups
• 20 Calories on Assault Bike
• 6 Squat Cleans 225/155
• 6 Muscle Ups
• 20 Calories on Assault Bike
• 6 Squat Cleans 225/155
• 6 Muscle Ups

Substitutions:

Assault Bike: 20 Calorie Row