Strength:
 
1) Hang power clean + 2 Jerks x 6 sets building
2) Front squat: 5 x 2, speed focus
WOD:
For time
 
30 GHD sit-ups
10 Snatch (135/95)#
25 GHD sit-ups
8 Snatch (145/105#)
20 GHD sit-ups
6 Snatch (155/115#)
15 GHD sit-ups
4 Snatch (165/125#)
10 GHD sit-ups
2 Snatch (175/135#)