Strength:

Pause Snatch 6×2 (pause at knee for 2 seconds)

Strength 2:

Snatch Pulls 4×3 at 100% 1RM

WOD:
4 Rounds for time

• 12 Deadlift 315/225#
• 10 Box Jump Over 30/24″
• 8 Strict Def HSPU 4″/2″

Accessory Work:

4 Sets

• Barbell Row 10 Reps

Rest 30 Sec

• Banded arm curls 10 Reps

Rest 30 Sec

• Banded Tricep pull downs 10 Rep

Rest 2 Min