STRENGTH
BARBELL
OVER HEAD SQUAT
5 x 3
3 x 3
only on last rep of every set do 1 balance snatch
KETTLEBELL/DUMBBELL
6 + 6 ROUNDS
8 + 8 kb over head squat
only on last rep of every round do a squat jerk
WOD
BARBELL
for time
21 – 15 – 9
thruster
power snatch
12 – 9 – 6
hang power snatch
jump squat
KETTLEBELL/DUMBBELL
for time
21 – 15 – 9
goblet squat
kb snatch
12 – 9 – 6
thruster
lunges
american swing