Strength:

every 1.30 for 7 rounds 3 reps paused front squat

(one second pause at the bottom)

(start from %75 and work up to %80 of your 1RM)

WOD:

A) 7 minutes time cap.

45 hang power snatch (45/25)

*every minute starts with 10 double under (20 single under)

rest 2 minutes

B) 6 minutes time cap.

75 box jump over (24/20)

*every minute starts with 3 hang power snatch (45/25)

rest 2 minutes

C) 5 minutes time cap.

100 double under (250 single under)

*every minute starts with 5 box jump over (24/20)