Strength: 15 mins
5 mins on pull up programme
10 mins building upto a heavy complex of:-
Snatch pull(focus on straight arms)
Power snatch
Hang squat snatch
OHS

Wod: 3x3 min amraps(1 min rest after each one)
3 min amrap
DB stepovers@15/10kg-24/20”
3 min amrap
Cal row
3 min amrap
1/2/3/4.....
DL@100/70
BOB

Strength: another chance to try this complex out, aim to progress weight from last time.

Wod: go hard and fast , aim to get as much work done as possible.