A. Weightlifting:
Warm up to 65% of your OHS 1RM
Perform 3 jerks from behind the neck, then ONE Overhead Squat to finish the set
Perform 5 sets
 
B. MWOD:
Lax ball upper trap
 
C. WOD:
Health:
200m run
then
12-9-6
Power Snatch (75/55)
Toes to Bar (scale = knee ups)
 
Fitness:
200m run
then
12-9-6
Snatch (105/75)
Toes to Bar
 
D. Post-WOD Recovery:
Foam Roll Quads