Strength:

1) Hang squat snatch from power position: 65-70%, 6 x 1

2) Clean and double jerk: 70-75%, 4 x 1 + 2

3) Pause front squat: 4 x 3 with 3 second pause at bottom

WOD: For time

2-4-6-8-10-12

Bench press at bodyweight

Barbell row at bodyweight

200 Meter run after each set