Strength:

1. High hang snatch: 6 x 1
2. High hang clean: 6 x 1
3. Box squat: 3-3-3-2-2-1
4. Glute ham raises: 3 x 10

 

WOD: For time

21-18-15-12-9-6-3

Chest to bar pull-ups

3-6-9-12-15-18-21

Overhead squats (115/75)