Strength

Snatch High Pull + Power Snatch + Hang Snatch
Build to a Heavy Complex

WOD

21-15-9
Toes to Bar
Slamball 40/20

L3: Slamball 50/40

-Double Kettlebell Overhead Hold. Accumulate 2 minutes on a running clock.
Guys, go for 70's, if not scale accordingly, Ladies, we recommend you TRY with 53 if you feel strong, otherwise scale down. This is hard.
-Sotts Press - Establish an 8-12RM THEN do 2 sets at 90% of the weight achieved for the same number of reps with 2-3 minutes of rest between

3min AMRAP
5 Bar Over Burpees
5 Power Cleans 135/95

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource