Strength 

Snatch complex

6 sets of 1 hang snatch+1 full snatch+1 overhead squat

sets 1-4 building  

Sets 5-6 at set 4 weight

 

WOD 

Partner wod

12 min Amrap  

50 wallball 20/14

50 toes to bar

50 overhead squats 95/65

50 burpees

split reps however you like

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource