CrossFit
Strength:
Front Squats (5-3-1) warm up, then @ 75%, 85%, 95% 1RM

WOD:
12 minute AMRAP of,
40 Double Unders (scale with 40 DU attempts or 120 Singles)
5 Snatch Complexes: 1 Snatch + 2 OH Squats (95/65)
15 Wall Balls (20/14)

OLY
With Barbell Only,
x5 Snatch Pull from hip,
x5 Snatch High Pull from hip,
x5 Power Snatch from hip,
x5 Quarter OHS, Half OHS, Full OHS

Then @ 50% 1RM
x3 Complexes: 2 Snatch High Pulls + 1 Snatch (from ground)
x3 Complexes: 3 BNK Snatch Grip Push Press + 3 OH Squats
x5 Snatch pause above knee (2 sec. pause at top of knee, then explode into Squat Snatch)
(2×3) Heaving Snatch Balance

Full Squat Snatch (5-5-5) @ 70%, 75%, 80% 1RM
30 sec. reset b/t reps, 90 sec. rest b/t sets