S/S/S:

Push Press

Set 2RM

Hands just outside the shoulders, elbows up, feet hip width apart, weight in the heels, dip-drive-press, and lock out with active shoulders. With multiple reps, use stretch reflex to go right into next rep. (Absorb the shock of the bar when it makes contact with your shoulders by bending the knees, which is the start of the next rep, so then drive up, open hips and launch weight back up). Watch from 1:19. Video courtesy of CrossFitHQ

WOD:

For time

3 Power Snatch 155/105 (or 80%1rm)

400MRun

4 Power Snatch

600M Run

5 Power Snatch

800MRun

For the snatch weight, it should be heavy (hence 80% of 1RM if scaling).  IF you don’t have a 1RM, and you have to scale, find a weight that you can handle for 6-7 reps with no more than a touch, reset, and go between reps in WU.