Warm-up:

200m run, then 2rds of:

10 OHS w/ PVC, 10 shoulder pass thrus

Strength:

Front Squat

6x 60%, 65%, 70%, 75%, 80%

Oly:

15min to establish a heavy Power Snatch for the day

Rest 3min then,

WOD:

7min AMRAP

7 Power Snatch at 75% of today’s max

7 Box jump (24/20)

7 Plyo push-up

7 Split squat jumps (each leg)