Strength:

every 1.30 for 6 rounds 5-5-5-4-4-4 reps of power snatch

(drop and reset)

( start from %65 and work up to %75 of your 1RM power snatch)

WOD:

AMRAP 6 min.

21 deadlift (50/30)

9   pull-up

rest 90 seconds

AMRAP 6 min.

15 front squat (50/30)

6  chest to bar pull-up

rest 90 seconds

AMRAP 6 min.

9 push jerk (50/30)

9 bar muscle-up