Strength:
Every 2 minutes for 16 minutes
1 snatch grip deadlift + 1 squat snatch
Add weight each set

WOD:
4 rounds
400m run
20 KB swings 55/35
10 burpee broad jumps Men@ 5' Women@ 4'

Comp HW:
EMOM 10 minutes
1 power clean + 1 push jerk
add weight every other minute

30 reps for time:
80/50# slam ball over the 6' wall

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource