Strength: 10-1 snatch increasing the weight as reps descend(start first set at roughly 50-60%1rm)

Wod: barbell cycling (3rds)
Min 1: deadlift
Min 2: hang clean
Min 3: thruster
Min 4: rest

Strength: 20 mins to build up to 50-60% and perform 10reps down to 1 of snatch.

Wod: you pick your weight , score will be weight x reps , the aim through is heavy barbell cycling.