Wednesday

Strength

A. Power Snatch Complex
Every 2:00 x 12:00
-3x Power Snatch + 3x Overhead Squat

F: 5x Hang Power Snatch + 5x OHS -or- 8-10x OHS for Tech
P: As Rx - Building
S: As Rx - Building

Note: 
-Snatches do not have to be touch & go
-Focus is technique over load

Conditioning

B. 4 sets for Max REPS:
:45 on / :15 off

  1. Row for Cals

  2. DB Man Makers [Light]

  3. Box Jump + Step Down @24/20"

F: Box Step up or low jump
P: As Rx
S: As Rx

Note:
-Adjust load for turnover on DB Man Maker
-Start at worst station, rotate through
-No additional rest

Score is Reps + Cals.