CrossFit
MOBILITY:
10 to 15 minutes.

WOD:
4 minute AMRAP of 10 Burpee’s & 7 Strict Pull ups,
2 minute rest,
6 minute AMRAP of 20 Box Jumps & 12 Push ups,
2 minute rest,
8 minute AMRAP of 30 Double Unders & 15 V-ups

Oly
With barbell only,
(x5) Strict Snatch Press
(x3) Perform each movement with pause at bottom; 1/4 OHS, 1/2 OHS, Full OHS.
(x5) Snatch Balance
(x3) of each movement from hip; 2nd Pulls, Hi-Pulls, Muscle Snatch.

Then @ 50% 1RM
(x3) Squat Snatch from mid-thigh
(x3) Squat Snatch from above knee
(x3) Squat Snatch from ground

Then:
Full Squat Snatch (3-3-2-2-1) @ 65%, 70%, 75%, 80%, 85% of 1RM.
* 30 sec. reset b/t reps, 90 sec. rest b/t sets.