A. Weightlifting:
Power Snatch – 12min to heavy triple (these don’t have to be “touch and go” but you cannot drop the bar)
 
B. MWOD:
Banded Hamstring Stretch Against Rig – 2 x 45s ea side
 
C. WOD:
5 Rounds – 3min on, 1min off
3 Power Snatch (135/95)
6 Push-Ups
9 Air Squats
 
D. Post-WOD Recovery:
I know something hurts – smash it!