A. Post general and dynamic / activation warmup:
3 rds @60-70 and 80%
21 cal bike
15 t2b
21 wall balls
15 box jumps (step down)
21 russian kb swings 53/35
15 burpees
+
500m Row x 4; rest 2:30 between; building intensity with each intervel
B. OHS; climb to heavy double
+ Power Snatch + 3 OHS at 75% of max power snatch
C. Hang Clean x 2 + 1 Push Jerk; 4 singles at 70-77% of max clean and jerk