Strength:

1. Power snatch: Build up to 75% of 1RM, then drop 20 pounds and do 2 Power snatch (not touch and go) EMOM for 6:00
2. Pause front squat: 3 x 3, 3 second pause at the bottom

WOD: For time

15 GHD sit-ups

15 GHD back extensions

20 Cal row

x 10