Warm up: 3 rounds
200 M run
10 KB swings

Skill: Goat
Work on what you are weak on

Conditioning: 3 rounds
400 M run
15 KB swings
10 push-ups

A. Snatch Technique and Skill Work

B.

7 Hang Power Snatches

14 Barbell Lunges (R+L=1) (bar racked on back)

AMRAP in 10 min.

Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 1/2 pood#
12 pull ups

21-15-9

Thrusters 65lb
Pull-ups

Five rounds for time:
2 Rope climbs
185/135 pound Power clean, 4 reps

For time 21-15-9 rep sets of:
Pull-ups
30 inch Box jump

For time:
1.5 pood kettlebell swings, 50 reps
Run 400 meters
1.5 pood kettlebell swings, 40 reps
Run 400 meters
1.5 pood kettlebell swings, 30 reps
Run 400 meters
1.5 pood kettlebell swings, 20 reps
Run 400 meters
1.5 pood kettlebell swings, 10 reps
Run 400 meters

For Time

18-15-12-9-6-3

Burpees

Hang power cleans 95/65 (MOD 55#)

Abmats

Push press 95/65 (MOD 55#)

Could've probably gone heavier with the cleans, but not the push press.

Warm Up:
4 Rounds w/ 25 lb Plate
Lunge Walk, 20 yds
Squats, 10 reps

WOD:
5 rounds
Floor Press, 5 reps @ 145 lbs
20 Hand Release Push Ups
Pull Ups, 10 reps
DB Bent Over Rows, 10 each arm @ 60 lbs

33 Burpees w/ 20 lb vest