Olympic Lifting:

Snatch
3×3 – Heavy but not max (shoot for 80-85% of 1RM)

Post weight used to Comments

Strength:

A) Snatch Pull
      -4×4 @ 85% of Snatch 1RM
B) Pause Back Squat*
      -4×3 As Heavy As Possible
*Only pause on the 1st rep of each set (3 sec hold at the bottom), complete the 2nd and 3rd with no pause at top or bottom

A and B work is done as supersets. For example, perform a set of 3 Snatch Pulls, rest 60 seconds, then perform 3 Back Squats, then rest 60 seconds. Repeat until all sets are complete

WOD:

Shuttle Sprints
5 rounds of:
30 feet down and back + 60 feet down and back

Rest 1 minute between attempts
Mark off a start line, a line 30ft from the start and one 60ft from the start.
Run to the 30ft marker then back to the start then out to the 60ft marker and back to the start.
Record time for each round.