Olympic Lifting:

Power Snatch
Part 1. 3×1 Heavy but not maximal (85-90% of 1RM)
Part 2. EMOM for 5 minutes:
              3 Power Snatches @ 80% of Part 1’s weight

Make sure you end each snatch with hips and knees fully extended and elbows locked out. No cheating form to get reps done faster. The reason for these drills is to develop the skill which will translate into being able to handle more weight safely and properly.  What does that lead to?  Being stronger.  Why is that important?  Stronger you are more weight you can move further in less time = more power.  Power = intensity  Intensity = better at what you do.  Better at what you do = better at life.

WOD:

pic courtesy of Roseville CrossFit

Open Flashback
14.3
8Min AMRAP
10 Dead Lifts (135/95)
15 Box Jumps (24/20)
15 DLs (185/135)
15 Box jumps (24/20)
20 DLs (225/155)
15 Box Jumps (24/20)
25 DLS (275/185)
15 Box Jumps (24/20)
30 DLs (315/205)
15 Box Jumps (24/20)
35 DLs 365/225)
15 Box Jumps (24/20)

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Video courtesy of CrossFit Games.  Movement Standards for 14.3