Strength:

every 30 seconds for 20 rounds 1 hang power snatch

(start from %50 and work up to a heavy single)

WOD: For time

15-12-9-6 reps of

dumbbell push press (45/35)

dumbbell box step-up over (45/35)

rest 90 seconds

15-12-9-6 reps of

chest to bar pull-up

target burpee