Warm up: 3 rounds
+ 20 singe leg L/R jump rope + 5 L/R DB Thrusters + barbell complex ( 5 front squat + 5 strict press + 5 thruster ) + 10 wall balls
Spend 5 – 10 mins warming up snatch
WOD:30 Min time cap
9 Power Snatch(95/65) 500/400M row + 6 power snatches (115/75) 500/400 row + 3 power snatches (135/95) 500/400 row
20 Tall box jumps
3 power snatch(135/95) 350/250m row + 6 power snatch (115/75) 350/250m row + 9 power snatch (95/65) 350/250m row
Ex Credit: supersets
3 rounds : 5 strict pull ups + 50% max ring dips
rest 2 mins
3 rounds : Max ring row + Max push up