Warm up 3 rounds : 5 Cal Bike, 10 PVC Good Mornings, 15 Air squats
Grab a bar and do 2 sets of 10 empty bar squats
Then 2 sets of 7 working up to your first working weight
Back squat- 5-5-5-3-3-3 work 70 to 85%
Review the Power Snatch. The weight is going to be light and fast.
Wod-(this wod is going to take a little longer than you think, its 75 snatches and over 100 cals of rowing)
15 Power Snatches (75/55)
21/15 Cal Row